Walnuts fall in the category of dry fruits. They look like a miniature version of the brain and interestingly, are even called the ‘brain food.’ One of the benefits of walnut is the sharpening of brain activity. Additionally, walnuts contain some powerful nutrients like magnesium, zinc, iron, and potassium. Thus, there’s no reason why you shouldn’t include a handful of them in your regular diet and become all ‘brainy’.
What are the benefits of walnut?
There are many benefits of consuming walnuts. So, read on to know more!
1. Full Of Antioxidants
Walnuts occupy the top spot among all other nuts when it comes to antioxidant properties. The presence of Vitamin E, polyphenols, and melatonin, in walnuts, combats ‘bad’ LDL cholesterol thereby making it a natural preventive agent against atherosclerosis. Atherosclerosis is the buildup of fats, cholesterol and other substances in and on the artery walls. This buildup is called plaque, which can lead to arteries being narrow and hence, blocking blood flow.
2. Heart Friendly
A serving of walnuts every day can ensure good heart health. Walnuts are rich in omega-3 fat also known as alpha-linolenic acid. It is a component that lowers the risk of heart disease and also regulates high blood pressure.
3. Reduces Inflammation
Inflammation causes several chronic diseases like Alzheimer’s, heart problems, type-2 diabetes, and cancer. One of the most important benefits of walnut is that it effectively deals with oxidative stress in the body which is the culprit behind inflammations.
4. Healthy Gut
Good digestive health is influenced by a healthy gut. You have a healthy gut when it has a healthy microbiota (composition of bacteria and microbes in the gut). The quality of your microbiota depends on what you eat regularly. Therefore, nourishing your gut with some walnuts regularly can promote your overall gut health.
5. Reduces The Risk of Cancer
As mentioned earlier, the Omega-3 fatty acids and a host of antioxidants present in walnuts make them beneficial for cancer prevention. They slow the growth of cancers such as prostate, breast, and pancreatic cancers.
6. Aids in Weight Management
Another benefit of walnuts is that they support you in managing your weight. Walnuts are widely advised in weight loss programs because the presence of fiber, protein, and fats in them keep you away from overeating. A handful can keep your hunger pangs at bay for long hours. But, be careful of the proportions you consume as even walnuts have high amounts of calories. Consult your dietician for the right quantity.(ALSO READ: 24 Best Weight Loss Foods To Lose Weight Fast Without Harsh Dieting)
7. Promotes Healthy Aging
As we age, our physical strength and other functions age too. Thus, one of the most important benefits of walnut is that they help you with the upkeep of your physical strength which directly contributes to your independence and mobility in old age.
8. Improves Men’s Reproductive Health
Eating walnuts is beneficial for men in improving their reproductive health. All of us consume large quantities of processed foods either for taste or due to various circumstances. Excessive consumption of these foods can negatively impact sperm health in males in terms of sperm motility and vitality. Thus, if you are a male who is concerned about your reproductive health, you must not stay away from using the benefits of walnuts.
9. Great for Skin
Walnuts are packed with Vitamin E and other antioxidants that are dermatologically recommended nutrients for healthy skin. If you want your skin to be soft, supple, and shining, you have every reason to stock your kitchen with walnuts and make them a skin-care essential! Even the oil extracted from walnuts can help soothe dry skin.
10. Strengthens Nails And Hair
Walnuts are a wholesome package when it comes to skin and hair care. The vitamin B7 and biotin present in walnuts are a boon for your hair and nails. They give these most pampered parts of your body shine and strength. A cherishable benefit of walnuts is that they are known to address hair loss which is a common concern for many. (ALSO READ: Foods For Fast Hair Growth: 15 Foods To Make Your Hair Healthy)
11. Efficient Metabolism
Want to give a boost to your metabolism? Grab some walnuts! The fatty acids contained in these dry fruits can rev up your slow metabolic processes and improve overall digestion. (ALSO READ: 12 Food For Balancing Hormones Naturally For Metabolism & Overall Health)
12. Increase Energy Levels
Walnuts are a highly efficient go-to option if you want an energy boost up before a hectic day. Whether you make a quick meal by adding some walnuts to your smoothie or pop a handful into your mouth, walnuts are super filling. This is the reason why they actively support weight management: an energized body and a filled tummy, make you move more and eat less.
13. Enhanced Brain Function
One of the most popular benefits of walnut is that they enhance brainpower. They contain polyunsaturated fats, Vitamin E, and polyphenols: nutrients that check oxidative stress or inflammation in the brain. Thus, if you want to be smarter and be hailed as ‘the brainy one’, walnuts are waiting for you! Of course, you can’t solely depend on them for the job. (ALSO READ: 12 Best Brain Foods To Increase Memory Power & Concentration)
14. Maintains Estrogen
Walnuts help in maintaining estrogen levels, which is very critical for many important roles in the body. While this group of hormones is present in small quantities in males, it is present in large quantities in females. In males, estrogen helps in the maturation of the sperm. In women, it helps to develop and maintain both the reproductive system and the characteristics of females like breast, endometrium, and public hair. It is produced mainly in the ovaries. (ALSO READ: 10 Foods Rich In Estrogen To Increase Estrogen Naturally)
Easy Availability And Usage
This isn’t a health benefit of walnuts but still an important one. Often, the ingredients that we are advised to include in our diets for several different types of benefits are difficult to find in the grocery stores around us. With walnuts, you need not worry about availability. Local stores, and online markets, all are replete with stocks of walnut. As far as walnut usage is concerned, here are a few tasty and easy ways in which you can have them!
- Grind them up and add to homemade sauces and dips.
- Use as garnishing atop salads.
- Sprinkle on a breakfast smoothie or bowl of yogurt.
- Finely grind a handful to use as a coating for fish and chicken
- Roast and eat!
Walnuts have plenty of healthy and beauty-related benefits. They are natural, safe, and easy to consume. A powerhouse of amazing nutrients, walnuts can help you achieve great gut health, heart health, flawless skin, and strong hair, along with keeping you high on energy.