Walnut health benefits: All nuts are nutritious. Learn what makes walnuts so unique.
These natural, nutty treats are among the healthiest foods. Walnuts are trees that produce tasty seeds. A seed with a globe form and what appears to be a brain-like structure is hidden inside the hard shell. They have long been a component of our traditional cuisine. These nuts are not only regular food with nutrients, as modern science has demonstrated; rather, the advantages of their nutritional value convert into a bombshell of health, wellbeing, and happiness.
All nuts are heavy in lipids, a good source of fibre, and contain vitamins, minerals, and antioxidants from a nutritional standpoint. What then makes walnuts so unique?
These are walnuts’ health advantages: 1. Heart-healthy Fats: Of all the nuts, walnuts have the highest concentration of omega-3 fats. The heart is protected by omega -3. They have been shown to reduce triglycerides and have a favourable impact on artery plaque development. As part of their heart check programme, the American Heart Association has certified walnuts.
Decreased levels of LDL (bad cholesterol) and lower blood pressure have been linked to omega -3 lipids. Additionally, they have potent anti-inflammatory properties. According to studies, ALA (plant-based omega-3) may lower C-reactive protein in persons with elevated cholesterol (CRP).
Walnuts are a must-have for weight loss/management because they are packed with calories. Nuts are nutrient-dense foods, so even modest portions of them can significantly improve the health of your meals. Proteins, fibre, and good fats found in walnuts all contribute to satiety. A daily addition of an ounce as a snack helps reduce hunger and guard against consuming calories without any nutrients. The calories from nuts can be included in your daily calorie intake goal.
Brain Boosters: Walnuts are often referred to be the brain’s “super food.” Their organisation also gives this away. Other nuts lack a range of polyphenolic chemicals and plant omega-3 fatty acids, whereas walnuts do. Strong antioxidant qualities are shared by polyphenols and omega-3 fatty acids. Consuming walnuts has demonstrated to protect against a reduction in cognitive abilities. Oxidative stress is one of the key contributors in ageing.
Nuts for Depression: Walnuts contain a lot of ALA, an omega-3 fatty acid. This has been linked to having a healthy brain. Walnuts’ unique polyphenolic profile sets them apart from other nuts and may help with serotonin generation and the gut-brain axis. Tryptophan, the primary precursor for serotonin, is another important nutrient found in walnuts. These elements, together with their favourable link with cognition, could be the reason why walnut helps reduce the symptoms of depression.
Cancer Prevention:Y-tocopherol, a kind of Vitamin E associated with cancer prevention, is present in walnuts. Their abundant plant polyphenols have been linked to a decreased risk of cancer. Two significant cancer risk factors, oxidative stress and inflammation, are effectively combated by omega-3. 6. Gut Health: Numerous studies have highlighted the significance of gut health for overall health. According to research, walnuts promote the proliferation of probiotic and butyric acid-producing bacteria, hence promoting gut health. The secret to improved immunity, brain health, heart health, and diabetes management is a healthy gut flora.
Consuming nuts and seeds and leading a healthy lifestyle improves the quality of life. Since walnuts are unique among nuts, make sure to eat 30–40 grammes of them every day or at least three times per week.
Let this be a genuine shift for your health rather than a new year’s resolve.