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Amazing health benefits of walnuts

Health Benefits And Nutritional Facts Of Walnuts

The health benefits of walnuts are many and include reduction of LDL (bad) cholesterol, prevention of inflammation, improvement in metabolism, weight management (when taken in moderate quantities), and diabetes control. Walnuts can also benefit brain health and act as a mood booster.
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.

One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:

1. Antioxidant Rich

Walnuts contain more antioxidants than any other commonly-eaten nut. These antioxidants are vitamin E, melatonin and compounds called polyphenols, and they are concentrated particularly high in the brown, papery skin on shelled walnuts.

A small, preliminary study of healthy adults showed that eating a diet rich in walnuts prevented oxidative damage from bad LDL cholesterol after eating, while a refined fat meal didn’t. LDL can build up in your arteries and cause atherosclerosis.

2. Could Reduce Some Cancer Risks

Walnuts may reduce your risk of getting certain cancers. Test-tube, animal and human observational studies have suggested eating walnuts could help prevent some cancers, such as breast, prostate and colorectal cancers.

Walnuts provide our gut microbes with polyphenol ellagitannins, which they then convert to compounds called urolithins. These urolithins can have anti-inflammatory effects in your gut, which could be one way walnuts may protect against colorectal cancer, and they may also protect against other types of cancer.

3.Improve Heart Function

Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers the bad LDL cholesterol and increases the level of good HDL cholesterol. Daily consumption of 25 grams of walnuts provides 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.

4.Control Diabetes

People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats, as per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005), it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.

5.Brain Health

Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.13

One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."14

Nutration in watnuts

Serving:100 gm



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