For most people, the term ‘walnuts’ is simply referred to as a nut with a delicious taste; however, these are perhaps one of the most nutritious nuts one can take. Walnuts, whole with the shell or without, savored alone or added to a salad, in a shake or a smoothie, present numerous heal-all properties that can benefit each part of a person. Here, you will read about seven unique and incredible Health Benefits of Walnuts and recommendations for how many of them you should consume a day.
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Rich in Antioxidants
First of all, it is organically enriched with antioxidants that have a significant effect on the body, preventing the process of oxidation. However, oxidative stress is the case where an increase in the production of free radicals and a decrease in antioxidant levels occur in your body, resulting in cell damage and infl ammation. These free radicals cause early aging and increase the instances of chronic diseases like cancer and heart disease; nutritionists have opined that the high antioxidant content in walnuts can nullify these free radicals. High levels of α-tocopherol, a form of vitamin E, and phytochemicals such as polyphenols, ellagic acids, and melatonin also make walnuts very active antioxidants.
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Heart Health
Walnuts are quite famous for the support that they give to health, particularly to the cardiovascular system. Walnuts on the other hand contain omega-3 fatty acids, more specifically alpha-linolenic acid that helps to bring about decrease in inflammation and comes in handy in improving blood lipid status. Consumption of walnuts on daily basis has an effect of reducing the levels for LDL cholesterol, increasing the levels for HDL cholesterol and bringing down hypertension. All these effects combined lead to the reduction of the risks of cardiovascular diseases such as the heart attacks and heart strokes.
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Supports Brain Health
That is why they are also known as the “brain food,” as walnuts are filled with nutrients necessary for the proper functioning of the brain. It is believed that they possess significant amounts of essential fatty acids, polyphenolic compounds and other bioactive compounds required by the brain. Research has it that there are benefits in the intake of walnut foods because they enhance memory, concentration, and overall learning. Antioxidant substances and omega 3 as found in walnuts decrease inflammation and oxidative stress in the brains cells which are crucial for neurodegenerative diseases like Alzheimer’s.
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Promotes Gut Health
The gut microbiome is an important contributor to overall health, and walnuts may assist in maintaining a balanced gut. Fiber – Walnuts are an especially good source of this since it helps the growth of friendly bacteria in your gut. These bacteria are capable of breaking down the fiber in walnuts into short-chain fatty acids that promote gut integrity and alleviate inflammation. Eating walnuts can thus improve your gut health and the quality of your biome by helping you have better digestion and a stronger immune system.
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Aids Weight Management
Despite the notion that nuts are some of the richest sources of fats, walnuts are good for weight loss of some ounce when taken in moderation. Moreover, the ingredients of protein, healthy fats, and fiber in walnuts aid in appetite suppression, thereby preventing overconsumption. Studies further indicate that eating walnuts can help you regain your control over your appetite and reduce your calorie intake. Further, the fats present in the walnuts can improve one’s metabolic rate and help in the reduction of fat stored in the body, therefore making walnuts inclusion in one’s diet beneficial.
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Bone Health
Calcium, magnesium, phosphorus which are the minerals necessary for proper support of bone structures are also found in the composition of a walnut. These minerals are essential in the formation, maintenance of density and strength of bones within the skeletal structure. It is thus recommended that walnuts should be taken on a daily basis as this can help in the prevention of such ailments such as osteoporosis and increase bone density provided that a diet that is rich in bone health promoting nutrients is taken.
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Anti-Inflammatory Properties
Inflammation is a root cause of many diseases and conditions, arthritis, diabetes, and heart diseases included, when they become chronic. This is because Walnuts are rich in polyphenols and omega 3 fatty-acids and other which contain anti inflammatory compounds. These nutrients together have the ability to curtail inflammation at the basic molecular level and help prevent such conditions that relate to inflammations.
You need to take the following into consideration in order to know the exact portion size to take:
As we have seen, consumption of walnuts is good for the body, but this should be done in moderate amount due to the calories contained. It is suggested that an individual should consume about one ounce of walnuts daily; this roughly equals to 14 halves. You can consume this serving size, which contains approximately 185 fats, and get a lot of nutritional value in it to give you a full feeling.
Staying healthy and getting more of walnuts is not a herculean task if properly planned for. Here are a few ideas on how to include them in your meals:Here are a few ideas on how to include them in your meals:
- Snacking: Take 1 or 2 walnuts as a bite for a healthy snack or blend with other nuts and fruits like cashew, almonds, raisins and so on.
- Salads: Chopped walnuts can also be added on salads of your choice to make it crunchy and healthy at the same time.
- Smoothies: Include walnuts in your morning smoothie for proteins, essential fatty acids, and vitamin E in your diet.
- Baking: Include walnuts in recipes such as when baking muffins, cookies or bread to make your foods tasty and healthy at the same time.
- Yogurt: The perfect combination you want to try in the next breakfast or snack is the walnuts mixed with Greek yogurt with honey and berries.
Conclusion
Walnuts are a healthy product that can be rather useful for a human body, so including it in the diet plan is a reasonable thing to do. So, others include importance to the heart and brain, good for digestion and great in managing weight. These assets can be enjoyed when a limited quantity is taken on a daily basis so as to enhance one’s health. Therefore, pay your deserved attention to the pleasures of eating walnuts and simultaneously, provide your body with its required health enrichment.
