You need to read this!!! Consumption of Walnuts Linked to Heart and Brain Health

Walnuts belong to the tree nut family such as cashew nuts, almonds, hazelnuts, pecan, macadamia, pine and Brazil nuts, and are popularly grown in California.  It takes about a decade and half (15years) to grow before producing fruits and last for an average of 45years. Virtually all these nuts have health benefits but walnuts have twice the amount of antioxidants when compared to others. Walnuts is said to be high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oils. Walnuts stands out because of the type of fats found in them (polyunsaturated fatty acids i.e good fats), the amount of Omega 3 and are cholesterol free with very low amount of sodium.

Calories in Walnuts: About 28g will give us 183 calories of which 153 is fats (the good fats) 

Vitamins and Minerals:  Walnuts possess a large amount of vitamins B6, folate, thiamine and useful amount of vitamin E; It is also rich in magnesium, phosphorus and Iron.

Fatty acids in Walnuts: Omega 3 and Omega 6 are the two essential fatty acids required by our body for cell growth, immune functions, blood clotting and also play an important role in disease prevention. This fatty acids can only be gotten from our diet because our body can't make them.

The health benefits of walnuts

I am sure most of us rarely consume this nut; but by the time you finished reading this, you will see the health benefits in them and why it is important to include them in our diet.

Walnuts is exceptionally good for Heart Health
Studies done around the world such as in Spain, New Zealand, United State and Australia found out that consuming a useful about of  walnuts lowers the cholesterol level by decreasing the LDL level (bad cholesterol) and increase the HDL (good cholesterol ) level, thus reducing our risk to heart disease. Walnuts also contain a large amount of alpha-linoleic acid, which is beneficial for sustaining heart health.

Improves Brain Health and Functioning 
According to a study done by Purdue University, it was discovered that eating a useful amount of walnuts boost brain functioning, because of the high content of the Omega 3 fats in them. Low level of Omega 3 was linked with depression, decline in cognitive function behavioural problems and learning disorder in children. So it is very important for us to always include this nut in our diet

Walnuts aid sleep 
I am sure many people suffer from insomnia (lack of sleep), it has been discovered that taking about 6 walnuts after dinner would give you a sound sleep because it elevate the level of melatonin (the hormone that induces sleep) instead of taking sleeping pills which poses side effects to your system, why not try improving your diet by adding walnut and check out the difference.

Prevents Breast and Prostate Cancer
A study conducted by Marshall University school of medicine, West Virginia discovered that consumption of 14 whole walnuts can supply enough phytosterol and antioxidants to combat breast cancer. The antioxidants properties of walnuts and its anti-inflammatory properties help to lower risk of chronic oxidative stress, and chronic inflammation, which when combined, pose the greatest threat for cancer development. It also helps to combat aging and neurological diseases.

Prevents Diabetes
A research conducted at the Harvard School of Public Health, proved that 30% women who ate 30 g of walnuts 5 times a week were at a lower risk of developing Type 2 Diabetes.

Help reduce stress
A published journal of the American College of Nutrition reports that the Omega-3 fatty acids found in walnuts help in reducing and managing stress, depression, Alzheimer’s disease and lowers blood pressure resulting from stress.

 Benefits for skin
The walnut’s oil protects the skin from dryness and returns its natural moisture. It is also used as base oil in many cosmetics and massage oils used for aromatherapy and massage therapy. The vitamin E found in walnuts is also very beneficial for the skin.

Warning- Anything done in excess poses its own risk, it has been discovered that excessive consumption of walnuts could lead to risk of developing kidney stone because of the oxalate contents in it (oxalate contributes to kidney stone formation).
Daily Recommendation: For healthy consumption, 5- 7 whole walnuts or 10 -14 halves of walnuts has been recommended for daily consumption.

Thank You

Healthlist, WHfoods and MeD India