7 health benefits of Walnuts You can’t ignore
HEALTH BENEFITS OF WALNUTS
In this post we will discuss about health benefits of walnuts, benefits of eating walnuts and other similar benefits of walnut. Walnuts have been a beloved snack for thousands of years. In ancient Rome, people called them by their Latin name, Juglansregia, which means “ Jupiter ‘s royal acorn. People in India it is called as akhrot and people here often search for benefits of akhrot.
In Persia, walnuts originated and spread through Asia and Europe. They were brought to California by Spanish missionaries in the 1700s.
Walnuts are rich In Antioxidants
The antioxidant activity of walnuts is higher than any other common nut.
Vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the paper skin of walnuts, are responsible for this activity.
This is beneficial because oxidised LDL, which causes atherosclerosis, is likely to build up in your arteries.
Eating Walnuts may decrease Inflammation
Inflammation, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer, is at the root of many diseases and can be caused by oxidative stress.
The polyphenols in walnuts can help fight this inflammation and oxidative stress.
Promotes a Healthy Gut
An unhealthy composition of your microbiota can increase your risk of obesity , heart disease and cancer by contributing to inflammation and illness in your gut and elsewhere in your body. One way to support the health of your microbiota and your gut may be to eat walnuts.
They had an increase in beneficial bacteria when 194 healthy adults ate 1.5 ounces (43 grammes) of walnuts every day for eight weeks, compared to a period of not consuming walnuts.
This included an increase in butyrate-producing bacteria, a fat that nourishes the gut and promotes intestinal health. This health benefits of walnut can help a sizeable portion of elder population.
Reduces Risk Of Some Cancers
Urolithins may have anti-inflammatory effects in the intestine, and may be one way to better guard against colorectal cancer by consuming walnuts. The anti-inflammatory activities of Urolithins might also help defend against other cancers.
Urolithins, however, have hormone-like properties that cause them to block hormone receptors in your body. This will help reduce the risk of hormone-related cancers , especially cancers of the breast and prostate.
Walnuts are an outstandingly nutritious nut. They have greater antioxidant activity than any other common nut, and substantially more safe omega-3 fats.
Health benefits associated with walnuts, such as lowered inflammation and lower risk factors for heart disease, etc.
The several ways in which walnuts’ fibre and plant compounds, including polyphenols, can communicate with your gut microbiota and contribute to your wellbeing are still being explored by scientists.
Nutritional benefits of Walnuts
One serving of walnuts is 1 ounce, or about 7 walnuts. A serving of walnuts has:
- 185 calories
- 2.5 grams of monounsaturated fat
- 1.7 grams of saturated fat
- 4.3 grams of protein
- 3.9 of carbohydrates
- 1.9 grams of fiber
- .7 grams of sugar
- It will fulfil up to 3% of your daily recommended amount of calcium
- Up to 10% of your daily iron requirement
- Provides up to 5% of your daily potassium need
- Up to 14% of your daily magnesium
- 7% of your daily folate
- Walnuts are loaded with Vitamin E, Vitamin B6, folate and thiamin
Source: Health Benefits of Walnuts
How to include walnuts in your diet:
- Add walnuts to your breakfast cereals like porridge, oats or muesli
- Crush some walnuts and sprinkle them over salad or cooked vegetables that can be taken with it.
- Consume 1-2 walnuts with 2 soaked almonds every day in the morning
- Mix them over a bowl of curd or yogurt
- Add them to muffins, breads, brownies, chocolates, cookies etc.