A walnut is an edible seed of the plant Juglans regia belongs to the family Juglandaceae. Walnuts are native to North and South America, southern Europe, Asia, and the West Indies. This single-seeded stone fruit has a nutty taste. Walnuts are packed with proteins, fibers, Omega-3 fats, and antioxidants. Walnuts have brain and bone benefits, are good for the gut and hair, boost immunity, control diabetes, and increase fertility.
Its nutrition values per 1 oz are as follows;
Walnut contains 180 calories per 1 oz of edible amount.
- Carbs 3.9 gram
- Fats 18 gram
- Sugar 0.5 gram
- Protein 4.1 gram
- Fiber 1.5 gram
- Water 1.6 gram
Its vitamins and mineral value per 1 oz are as follows;
- Vitamin B1, 0.1 mg
- Vitamin B2, 0.04 mg
- Vitamin B3, 0.3 mg
- Vitamin B5, 0.2 mg
- Vitamin B6, 0.2 mg
- Calcium, 28.2 mg
- Zinc, 0.9 mg
- Folic acid, 0.7 mg
- Potassium, 126 mg
- Phosphorus, 98.4 mg
- Magnesium, 44 mg
- Manganese, 0.9 mg
- Copper, 0.5 mg
1. Support Heart Health
Omega-3 fatty acids including linoleic acid, alpha-linolenic acid (ALA), and the amino acid l-arginine are abundant in walnuts and have been proven to assist improve heart health. They increased levels of good cholesterol while lowering levels of bad cholesterol. A daily serving of walnuts may also help lower blood pressure.
2. Good for Weight Control
Walnuts are high in calories, make you feel full, and might even help you manage your appetite. Walnuts are a good source of fiber, which helps you feel filled for a long time after eating a few. They are a great snack option because they are high in protein and aid in healthy weight loss.
3. Control Diabetes
Walnuts are associated with a lower incidence of type 2 diabetes because they have a significant level of polyunsaturated and monounsaturated fats. They offer a great protein serving, so diabetics can eat them without fear.
4. Strengthen the Bones
The optimal maintenance of bone health depends on copper and phosphorus, both of which are found in walnuts. Alpha-linolenic acid found in walnuts has been linked to stronger & healthier bones. Additionally, walnuts’ omega-3 fatty acids can lessen human bone resorption. The excretion of calcium throughout metabolic activities is decreased by walnuts.
5. Boost Immunity
Vitamins and minerals included in walnuts like copper and vitamin B6, as well as antioxidants, aid in the development of a robust immune system and the prevention of disease.
6. Good for Brain Health & Functioning
It’s possible that the nutrients in walnuts help stop inflammation and oxidative stress in the brain. Omega-3 fatty acids found in walnuts, along with selenium, guarantee the brain’s optimal performance. Omega-3 fatty acids found in walnut oil can enhance mental abilities including focus and memory.
7. Promote Gut Health
As a result of their high fiber content, walnuts aid in both the body’s detoxification process and digestion. Constipation is also cured by it. By including it in your diet on a regular basis, you can boost the number of bacteria that make the beneficial lipid butyrate, which improves the health of good gut bacteria.
8. Good for Skin
The B vitamins found in walnuts are highly concentrated, and vitamin E may slow the aging process by scavenging free radicals. Regular usage of products with walnut extract lightens under-eye darkness. Natural exfoliants like walnut scrubs keep the skin looking young and healthy. Warm walnut oil used frequently may help reduce dark circles. Skin could be calmed by the oil. It might also calm your eyes and reduce puffiness.
9. Benefits the Hair
Walnuts have a high fatty acid content and may help to strengthen hair follicles. Walnut oil may be anti-fungal, heal eczema and dandruff, and hydrate your scalp. Using walnut oil regularly can lower the risk of going bald.
10. Good for Inducing Sleep
Melatonin, a hormone that aids in regulating and inducing sleep, is present in walnuts. Consuming walnuts led to higher levels of melatonin in the blood. So, to promote restful sleep, it’s ideal to include walnuts in your dinner meals.
11. Benefits for Male Reproductive Health
Walnuts benefit sperm production and improve the quality of sperm. The omega-3 fatty acids in walnuts, a natural source of anti-inflammatory compounds, and the abundance of antioxidants they contain preserve sperm by preventing oxidative damage, helping to increase male fertility.
12. Benefits of Walnuts for Female
Walnuts are good for women’s health, including bone health, breast cancer prevention, and maternal health. Pregnant women benefit from walnuts because they are a good source of folate and vitamin B-complex. Pregnant women should consume enough folate to support good fetus growth.
Walnuts Side Effects
Walnuts have the following disadvantages.
- If other fats are not eliminated from the diet, the nut might lead to weight gain.
- English walnut may trigger allergic responses.
How many walnuts should you eat per day?
You need to consume only an ounce of walnuts per day. A handful or a quarter cup of walnuts weigh one ounce.
Promotes a healthy gut
May reduce risk of some cancers
May reduce inflammation
Supports weight management.
Might Aid Blood Pressure Reduction.
Walnuts are full of fibre, protein, good fats, vitamins, and minerals that also aid in weight loss and the burning of abdominal fat.
The morning is the ideal time to consume walnuts. Walnuts can be soaked overnight and eaten on an empty stomach.
Walnuts shouldn’t be consumed by those who have nut allergies. After consuming walnuts, the person experiences a rash, hives, or breathing problems.