Food Facts - Nuts



Walnut is an edible seed of the tree nut Juglans regia. Accompanying their delicious taste, walnuts have anti-oxidants and proteins which help in imparting a multitude of health benefits. Walnuts are also a delicious supplement and therefore can be easily included in anyone’s diet. Walnuts are also considered a ‘power food’ as these arbelieved to improve body stamina.

Health Benefits of Walnuts
There are several health benefits of walnuts. The important ones established by research over the years are listed below.

1. Healthy Heart: Due to the high levels of omega-3 fatty acids in the walnuts they are very beneficial to the cardiovascular system. It has been found that just a few walnuts per day can help to reduce blood pressure. The Omega 3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of good cholesterol. This is again beneficial for the heart.

2. Improved Bone Health: Walnuts contain an essential fatty acid in them called alpha linolenic acid. This alpha linolenic acid and its compounds have been associated with making bones stronger and healthier. Also as you intake omega 3 fatty acids through walnuts, inflammation decreases and this is related to keeping bones stronger for longer. EFAs (essential fatty acids) from walnuts secure the bone health of the body. They increase calcium absorption and deposition while reducing urinary calcium excretion.

3. Improved Metabolism: One of the health benefits of walnut consumption is that it improves the metabolism in the body. Walnuts, along with EFAs provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium are provided by walnuts. These minerals help contribute to metabolism activities like growth and development and digestion.

4. Controls Diabetes: People suffering from diabetes can have walnuts on a regular basis without any significant weight gain as walnuts contain high amount of poly unsaturated and mono unsaturated fats. It has been found that two or more servings of walnuts per week areassociated with 15 to 21 percent lower risk of incident type 2 diabetes.

5. Prevents Cancer: Some of the components present in walnuts like phenolic compounds and antioxidants have the capability to control the growth of cancer cells in the body.

6. Anti-inflammatory Properties:
According to a study polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body.

7. Good Source of Vitamins:
Rich in gamma-tocopherol, walnuts are also a good source of vitamin E which is also a strong antioxidant. Vitamin E present in walnut helps in maintaining and protecting skin from oxidants that are harmful in nature. They are also an important source of B-complex vitamins such as folate, niacin, riboflavin, panthothenic acid, and vitamin B-6.

8. Helps in a Good Night Sleep:
Eating some walnuts soaked in water before sleeping or eating a salad or any other dish using walnuts as toppings induces a good night sleep . Melatonin, a hormone that helps induce and regulate sleep is available in walnuts in bio-available form. Thus, walnuts help make a perfect dinner.

9. Weight Management:
The amount of fat, calories and carbohydrate content found in walnuts is about 18 g, 190 cal, and 4 g respectively per 1 ounce of serving. So, it is believed that walnut consumption may result in weight-gain. But, researches have shown that walnut consumption of about 35 g per day do not yield any significant weight gain .

10.Mood Alleviator:
Scientific study indicates that lack of omega-3 fatty acids (provided by walnuts) cause hyperactivity, irritability and tantrums. Supplementing your diet with walnuts compensates the deficit in EFAs and alleviates mood.

11. Brain Health:
The Omega 3 Fatty acids present in the Walnuts are also good for the brain. Having food rich in Omega 3 fatty acids keep the nervous system working smoothly and improves memory.

12. Strengthens Immunity:
Walnuts are really beneficial for immunity. Walnuts have high amounts of anti-oxidants in them that help in keeping your immune system healthy and prevent the onset of diseases.