“Good things come in small packages”, and absolutely fits the bill especially in the case walnuts. Walnuts are part of the tree nut family. This family includes Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios along with walnuts. It would be challenging to overvalue the probable health benefits related with nut family! The walnut health benefits are super awesome they make doesn’t the vegan source of omega 3 fatty acids great for non-vegetarians and twice the amount of antioxidants.
The health benefits of walnuts are being rejoiced across the globe. The walnut health benefits include reduction of bad cholesterol in the body, revved up metabolism, control insulin. And if that wasn’t enough, walnuts possess anti-inflammatory properties, works as a stress buster, aid in weight management and slow down the spread of cancer.Walnut health benefits are so impactful that one must Eat Walnuts Every day.
Walnuts are nutrient-dense rich food and to know more read Walnut nutrition facts and health benefits.
Walnut Nutrition Facts
Walnuts are an exceptional source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA).
Walnuts are also rich in essential vitamins and minerals like manganese and copper along with antioxidants.
They are also a potent source of molybdenum and the B vitamin Biotin; they are great for skin and hair. Many other minerals are provided by walnuts invaluable amounts.
These vitamins and minerals contain calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food.
In terms of phytonutrients, walnuts comprise antioxidant and anti-inflammatory compounds, containing more than a dozen phenolic acids, various tannins, and a wide variety of flavonoids.
The Vitamin E composition of walnuts is also of exceptional mention since there is a rare concentration of the gamma-tocopherol form of vitamin E in this tree nut.
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15 Amazing & Unique Walnut Health Benefits
Walnut health benefits for Weight Loss
Ditching fat, counting calories and dieting is an easy way to retain weight. However, walnuts despite their high fat and calories just might. The biggest myth we carry in our minds is, fat makes you fat. While the fact of the matter is you have to eat fat to lose fat.
The biggest myth we carry in our minds is, fat makes you fat. While the fact of the matter is you have to eat fat to lose fat.
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Just like almonds, walnuts could be your weight loss mentor. Despite being high in fat content walnut benefits in effective and consistent weight loss when taken in appropriate quantity.
Just so you know, the fat in walnuts is a healthy fat also known as omeg-6 and omega 9 fatty acids which our body cannot produce itself and is required to operate effectively. Along with that it also brings the goodness of anti-inflammatory omega 3 Alpha Linolenic Acid (ALA). There is no wonder why walnuts are known to the best nuts for health.
There is no wonder why walnuts are known to the best nuts for health.
The nuts health benefits are countless. The walnut benefits our health and fitness in numerous ways. There are countless reasons for gaining weight and out of all the reasons, overeating is one that leads to obesity.
and walnut benefits in overcome this concern.
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Consuming walnuts is a great way to curb hunger pangs as walnuts are packed with fiber and protein. When you feel satiated – that feeling of fullness – stops the carbs craving which leads s us to grab anything to everything our hands can lay on.
Due to these reasons, walnuts are one of the best nuts for health.
Lately, studies suggest, consuming high fat in moderation results in weight loss significantly, says International Journal of Obesity.
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There are numerous reasons that cause obesity and inflammation is one of them. The health benefits of walnuts help in reducing the inflammation due to the presence of anti-inflammatory phytonutrients and high levels of omega 3 fatty acids.
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2. Improve Heart Health
Walnut health benefits provide healthy heart. A strong heart means clear arteries, better circulation, balanced cholesterol and lower levels of inflammation.
You can keep all these factors intact by consuming walnuts on consistent basis studies suggest.
Walnuts are high in antioxidants out of all the dietary plants and nuts available. And the goodness of antioxidants makes it extremely effective in combating heart disease as they can ward off free radicals.
The richness of Omega 3 lowers bad cholesterol and increase the production good cholesterol making it a great go-to snack to keep your heart in good health.
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Lately, a research figured out that the regular consumption of walnut considerably improves the blood flow, blood pressure, better insulin control and another major benefit were that the consumers did not gain weight despite eating nutrient dense high-fat walnuts.
3. Walnuts Health Benefits for Healthy and Glowing Skin
Eat your way to glowing skin!
Walnuts are rich in antioxidants, essential vitamins that prevent skin from free radicals and damage that skin goes through eventually leading wrinkles and signs of aging.
If you’re looking for ways and means to glow into your middle age then go much on nuts.
Delays Skin Aging
The main reason why we age before we actually age is stress. Yes, no matter how expensive night cream you’re using but if you cloud yourself with stress then there is no way you can get away with pesky skin conditions.
Walnut health benefits are known for treating skin conditions. The good fat present in walnuts along with essential vitamins like Vitamin E works great on the skin and prevents aging.
I have talked a lot about stress hormone – Cortisol in my previous posts.
It not only contributes to weight gain and other hormonal issues but it equally taxing on the skin.
Walnuts are great for skin as they are loaded with Vitamin B. The great thing about Vitamin B is it controls mood and works wonder for stress levels. Lower the stress levels lower the skin concern.
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When we go through excessive stress it causes wrinkles even before you actually age. The essential vitamins like Vitamin B & E work as a natural antioxidant helps in fighting the free radicals made through stress. As a result, it delays the aging process.
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Walnuts for A Moisturized Skin
A well hydrated and moisturized skin is the first and foremost requirement for a healthy skin. Walnuts provide moisture to the skin and that’s how it is your beauty mentor as well.
If you’ve dry skin then applying walnut oil is the best thing ever. The Vitamin E present in walnuts nourishes the skin from inside and also enhances the growth and health of the cells.
Bid Adieu To Your Dark Circles
Aren’t you spending the fortune on under eye creams and serums to get rid of dark circles?
Here’s the trick ditch your expensive creams and apply walnut oil (warm) to lighten the dark circles. It works as a soothing agent as it soothes the puffiness of your eyes and brings back the glow around eyeballs.
Applying walnut oil is one thing but having a quality sleep is equally important to prevent any eye issues. The vitamin in walnuts works magic on the skin.
The first sign of aging shows from your eyes. So it’s very important to take care of your eyes by applying walnut oil and sleeping well on time. They don’t call it beauty sleep for no reason.
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There is no doubt why walnuts are considered as one of the best nuts for health and overall fitness.
Although walnut calories are high in fat the walnut health benefits are so deep and intense that one must take them in moderation. Walnut benefits to skin, hair and overall body. I firmly believe in nuts health benefits – almonds, cashews, and walnuts.
The vitamins in walnuts and other nuts make them nutrient dense food. Include these best nuts for health for overall fitness.
4. Aids in Better Sleep
Sleep has numerous health benefits on skin, hair and overall health and fitness. Walnuts keep melatonin levels high which aid sin good sleeping pattern. Walnut health benefits bring the goodness of omega 3 fatty acids also which keep a check on your blood pressure and keep stress at bay.
Walnut contains melatonin that aids good sleeping patterns. Omega 3 fatty acids also keep a check on your blood pressure and relieve stress.
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5. Required during Pregnancy
Walnut benefits expecting mothers as it contains Vitamin B complex like folates, riboflavin, and thiamin. Such vitamins and minerals are essential for women during pregnancy for the health of the foetus.
The Vitamins in walnuts supports the growth and development of the fetus. Although walnut calories are dense and at the end of the day it is fat, so moderation is what we need to take care.
Walnut health benefits not only the mother but growing life inside her.
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6. Relieves Constipation and Digestive System
Walnuts are high in fiber along with essential vitamins and minerals that are useful to maintain the healthy digestive system. Fiber is essential on our diet for proper bowel movement.
Walnut is go-to anytime snack and it also keeps your digestive problems at bay.
Walnut health benefits aids in overall health and fitness.
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7. Boosts Immunity
A strong immune system is the foundation of a strong and healthy body. Like I mentioned walnuts are nutrient dense and contain ample of anti-oxidants to keep the immune system healthy which works as a shield.
All you need is to grab a few walnuts to stay fit as a fiddle.
Boost your immunity and rejoice walnut health benefits like peeps are enjoying across the globe.
Be a smart consumer make smart choices.
8. Walnut Health Benefits for Hair
Walnuts can be your super food for hair as they contain the “Biotin” commonly known as Vitamin B7 that is known for hair growth, strength and reduces hair fall.
Dandruff creates severe hair conditions. And it is also a better idea to prevent the situations that can create hair concern. Walnut oil is popularly used in hair oils as they are known for its hydrating and moisturizing properties.
If you’re having dandruff then try the walnut oil and see the difference in your scalp. Applying walnut oil is 100% natural chemical free remedy for dandruff.
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- Healthy Scalp
A healthy scalp works as a strong foundation for your hair and its strength. Applying walnut oil keeps your scalp hydrated and moisturized. It keeps all sorts of hair conditions like hair fall, dandruff, dermatitis at bay.
The walnut anti-bacterial property prevents infections like ringworm and it also helps to maintain clean hair and healthy scalp.
- Highlights the Hair Color Naturally
Walnut oil is rich in protein and nutrient dense which helps in highlighting the hair naturally. The walnut husk is popular for its natural highlight and makes your hair shine and glow.
9. Walnut Health Benefits Fights Depression
If stress is taking a toll on your health then there is no better time to add walnuts in your diet. Walnuts help fight stress as per studies.
Adding walnuts in any form lowers the blood pressure and response to stress.
Walnuts are rich in fiber, protein, antioxidants and unsaturated fatty acids mainly ALA an omega 3 fatty acids. All these nutrients make walnuts a super food that fights stress.
The best thing about nuts is that they are associated with a lowered risk of diabetes. And, walnuts are no exception. Studies suggest women who consumed walnuts on a consistent basis were less likely to develop type 2 diabetes.
11.Boosts our Sperm Quality
It has been researched that consuming 2.5 ounces of walnuts every day increases semen quality in healthy young men, researchers say.
Conferring to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35.
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12. Hormones Friendly
Walnuts are hormones friendly as they’re rich in phytonutrients Besides being abundant copper, calcium, iron, folic acid, zinc, selenium, phosphorous, and magnesium.
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13. Improves ADHD Health Conditions
Walnuts have something for everyone. Studies suggest children deficient with levels of omega 3 fatty acids were more prone to learning disorders, behavioral issues, and hyperactivity. The walnut health benefits prevent these conditions by regulating sleeping patterns.
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14. Helps you Live Longer
A study has found, just by eating a handful of walnuts on a consistent basis (thrice a week in this case) is a key to a longer life. Numerous studies discovered that nuts cut the risk of dying from heart diseases and cancer by 55% to 40%.
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15. Anti-Inflammatory Properties
Walnuts have twice the amount of inflammatory properties and other phytonutrients, such as omega 3 fatty acids, flavonoids, phenolic acid, tannins, and quinones which help prevent anti-inflammatory diseases.
Walnuts are rich protein and other essential multivitamins and minerals including heart-healthy fats and high in antioxidants.
Moreover, regular consumption of walnuts may improve brain health and help prevent cardiovascular disease along with cancer.
Walnut health benefits are great for your skin, hair and overall health and fitness. There is no doubt why walnuts are known as best nuts for health.
These nuts are easily fused into the diet since they can be eaten on their own as an anytime go-to snack or added to many different foods.
In simple terms, eating walnuts may be one of the easiest things you can do to improve your overall health and fitness.