Walnuts – Nutritional and Health benefits

Walnuts are nuts that are used by people for many decades. They are used all around the world. In one ounce of walnut there are 190 calories, 4 gram proteins, 4 grams carbohydrate content, 18 grams fat content, 520 mg phytosterols and 2 grams dietary fiber. They contain many vitamins such as

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Vitamin B6
  • Vitamin B12
  • Niacin
  • Folate
  • Thiamin
  • pantothenic acid

Also there are many carotenoids such as

  • Lutein
  • Zeaxanthin
  • beta-carotene.

There are also minerals in the walnut such as

  • Calcium
  • Potassium
  • Manganese
  • Selenium
  • Iron
  • Magnesium
  • Copper
  • Zinc
  • Sodium

These nuts are said that they are power food because they can improve the body stamina. Also they are possessing omega-3 fatty acids which are improving the function of the brain. Walnut possess many health benefits which make them one of the healthiest foods in the world. Here are some health benefits :

Health benefits of walnuts

Control of diabetes: 
People who are suffering from diabetes should use walnuts in their diet. They should not be worried about weight because with these kinds of nuts they will not gain weight. This is possible because walnut contain polyunsaturated fats and monounsaturated fats which will keep the human health from type 2 diabetes.

Anti-Inflammatory properties: 
Walnut has phytochemical and polyphenolic compounds which are reducing the inflammation in the body. In the Mediterranean area it was done a study in which was proved the ability of the walnut to reduce the inflammation.

Mood booster: 
Also there were made studies about the connection between walnuts and the mood. It was proven that people who are consuming walnuts are decreasing the tantrums, hyper activity and irritability. This is possible because the walnuts are having omega-3 fats which are reducing the mentioned situations. People who have kids should give them walnuts because these nuts will improve their mood and also will compensate the EFAs deficit in their bodies.

Improved bone health: 
Walnuts are having EFAs which will improve the bone health on people who are consuming it. When their EFA balance is improved, then the calcium excretion is reduced and the calcium absorption and deposition is increased.

Improvement in heart function: 
Walnuts are the main source of monounsaturated fatty acids such as oleic acid and also they are rich with omega-3 fatty acids. Also walnuts are containing arachidonic acids, alpha linolenic aicd (ALA) and EFAs (like linoleic acid). If you add walnuts in your diet, then your heart will be secure from heart diseases. Also when you are adding walnuts in your diet, you are having healthy lipid supply in your body. You should add walnuts in your diet because these nuts will increase the levels of the high density cholesterol (HDL or also known as the good cholesterol) and decreases the levels of the low density cholesterol (LDL or also known as the bad cholesterol). If you are consuming 25 grams of walnuts every day, then you will have consumed 90% of the recommended daily intake of EFAs which is effective at lowering the risk of heart diseases and high blood pressure.

Improved metabolism: 
Walnut also has one vital role when they are consumed in the body and that is to improve the metabolism. Walnut because are rich with EFAs are providing minerals to the body. Also there are other minerals which are provided by walnuts such as copper, zinc, iron, calcium, manganese, selenium, potassium and magnesium. Also when walnut is added to diet, they are helping contribute to metabolic activities such as sperm generation, nucleic acid synthesis, digestion and growth and development.

Fight against cancer: 
In the walnuts also are found components which are protecting the human body from the growth of the cancer cells. Walnuts are also possessing anti-oxidants and phenolic components which are fighting against the cancer cells in people.

Walnut is rich with gamma-tocopherol which are excellent source of Vitamin E. This vitamin is protecting the skin from the free radicals which can cause serious skin disorders. Also walnuts are rich with Vitamin B-complex such as folate, Vitamin B6, niacin, riboflavin and panthothenic acid.

Astringent properties: 
When you are adding walnut oil in your food, then you are giving flavor and aroma to your food. Walnut oils are also rich with Vitamin B1, Vitamin B2 and Vitamin B3. Also the walnuts oil can be used in pharmaceutical industry, massage therapy and aromatherapy.

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