Walnut is an edible seed of a stone fruit that provides healthy fats, protein, fiber, essential vitamins, and minerals to the body. Usually, bakers use walnuts as a dessert ingredient in cookies, muffins, and brownies. But walnuts can also be eaten as a snack or used in veggies, salad toppings, or whole grains.
Let’s look at the nutritional value of walnuts and how they are beneficial to our health and growth.
1. Nutrient-Rich Drupe Seed
Do you know how much nutritional value does an ounce or seven walnuts comprise? One ounce includes:
- 185 calories
- 18 grams of good fat
- 4 grams of carbohydrates
- 2 grams of fiber
- 4 grams of protein
- 2 grams of fiber,
- 50% for manganese
- smaller amounts of Vitamins and minerals, such as potassium, magnesium, iron, calcium, and B vitamins.
Eating walnuts can help control LDL (bad cholesterol). It also comprises a high amount of omega-3 fatty acids and antioxidants that help protect your body from the progression of chronic health conditions (cancer, heart disease, and neurodegenerative diseases). Walnuts support healthy bones are a good source for wound healing.
2. Deliver Healthy Fats
Walnuts are high-calorie food that contains Alpha-linolenic acid (a type of omega-3 fatty acid), which helps reduce inflammation and keeps blood vessels healthy. Further, also comprise polyunsaturated fatty acids that are healthier than saturated fats. As per the last point, you may notice that walnuts contain a high calorie and fat ratio, yet they do not increase obesity risk. Researchers conducted experiments to check the facts and found reductions in body weight and fat in the 2020 case study. These nuts are beneficial for heart health.
3. Walnuts are good for Patients with Gut and Heart Health Issues
Walnut is an enriched diet that plays a vital role in increasing the gut bacteria in our body, which further helps in enhancing good probiotics and maintaining the health of the colon. Researchers found that eating walnuts every day is a change to improve your diet as it may reduce blood pressure and cholesterol level, improve gut health and heart health.
4. Walnuts help Reduce Blood Pressure
As per a study published in the Journal of American Heart Association people consuming whole walnuts were more benefited in comparison to the ones who were kept on a diet without walnuts though it contained a similar fatty acid form. Results revealed a drop in central diastolic blood pressure in addition to improved cholesterol profiles proving the impact of this small eating change on cardiovascular patients. The omega 3 fat and Alpha linoleic acid present in the walnuts play a vital role in reducing blood pressure for patients who are at risk for cardiovascular disease. These nuts also fight inflammation and oxidative stress – some of the major causes of heart disease.
5. Walnut Consumption Helps Benefit Brain Health
Walnuts look very much similar to our brain in appearance. They even work best for brain health due to the high concentration of DHA (a form of Omega 3 fatty acid) present in them. The concentration of DHA not just protects brain health in new-borns but also improves cognitive functions in adults. Moreover, DHA might work as the key booster element to prevent age-related cognitive decline. Furthermore, walnuts have shown a promising impact on heavy smokers.
6. They offer Breast Cancer Protection
As per expert studies and research, professionals recommended adding walnuts to the women’s diet plan with breast lumps. Also, as per their belief, the changed expressions of over 450 genes in tumors revealed hope of overcoming cancer growth. Walnuts are rich in disease-fighting omega 3 fatty acids, antioxidants, and phytosterols. Some believe that these phytosterols attach with the estrogen receptors slowing the growth process as estrogen is assumed to fuel the growth of certain breast tumors.
7. Help in Weight Regulation
Walnuts are rich in omega 3 fatty acids, plant sterols as well as vitamins. Thus, they can help calm hunger, maintain a healthy metabolism and regulate weight management. As discussed above, the nutrients present in these nuts help improve gut health. As a result, enhance the digestive system and overrule the risk of obesity.
8. They can Improve Male Fertility
The abundance of healthy fats and proteins in walnuts enables it to claim its worth in improving male fertility. As per the University of Delaware diet containing walnuts is known to raise sperm quality as well as helps in curbing male infertility. Healthy fat takes charge of cell membrane production. Also, the omega 3 fatty acids improve blood flow to the testicles, thus increasing the sperm volume. The arginine in walnuts adds to the rise in sperm count.
9. Help Manage Type 2 Diabetes and Reduce the Associated Risk
As we all know, obesity or excess weight enhances the risk of high blood sugar and diabetes. Walnut is one of the best ingredients to control weight further benefits in controlling blood sugar by mechanism. Patients with Type 2 Diabetes can lower the risk by adding walnuts to their diet plan.
10. Walnuts are a great supporter of Healthy Aging
Our body starts losing its mobility and the ability to perform daily workouts with time and age. Walnuts and their pack of essential vitamins, minerals, fiber, fats, and plant compounds help maintain your physical abilities and strength to stay fit in your 40s and 50s.
Additional Health Benefits of Walnuts
Walnuts are easily available in any grocery store and can be added to the diet with various recipes.
- Try crushing it and sprinkle on fruit salads
- Roast them and add to a homemade trail mix.
- Roast, chop and add on pasta or vegetables for a different taste.
Try different recipes with walnuts as they are a great experiment to countless dishes. These are exceptionally nutritious nuts with many health benefits. Make sure no one is allergic to the ingredient before serving as many people are allergic to it. But, there is no risk attached with walnuts as they are nutritious in nature and can benefit your health in the long run. Subscribe to our newsletters for nutritional advice and naturopathy counseling sessions online.