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What are the health benefits of walnuts?

Written by Dr. Shaun Murphy

For many, choosing a healthy diet is all about sacrifice: foregoing the appetizers, cutting back on carbs or saturated fat, giving up dessert. Today We will discuss the health benefits of walnuts.

But what if there was something you really liked that was good for you? We are talking about Walnuts! Hi readers and welcome back to Farmingocean.com!Walnuts are so nutrient-dense they are considered a superfood.

They are brimming with omega-3 fatty acids,alpha-linolenic acid, fiber, protein, and copper. They also contain one of the highest concentrations of antioxidants, biotin, manganese, molybdenum, vitamin E, and B6.

Nutrition facts

Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber.

A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients (2Trusted Source):

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Sugar: 0.7 grams
  • Fiber: 1.9 grams
  • Fat: 18.5 grams

Are Walnuts good for you?

  • Walnuts have a wealth of the good kind of fats — polyunsaturated fats, which are better for you than saturated fats.
  • They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

The presence of all these nutrients means they’re great for your well-being. And in today’s article, we will tell you about all the health benefits.

From lowering blood pressure, improving brain health, keeping you young looking, making your skin glow to strengthening bones and more, watch till the end to learn about all of them.

What are the health benefits of walnuts?

1.Aids Weight Loss:

  • Walnuts are a good source of protein and fiber, making them a smart choice for weight loss. Fiber and protein can help to keep you full.
  • Fiber-rich foods can also help provide the body with a steady stream of glucose, preventing major blood sugar spikes.
  • Studies have shown that eating foods with fiber can help those who are overweight or obese reach and maintain a healthier weight.
  • Eating nuts, in general, has been associated with better weight management and lower body fat.
  • Several studies have even shown that walnuts specifically can help you to reach and maintain a healthy weight. Eating them can also lower body weight measures and reduce the risk of metabolic syndrome and obesity.
  • What’s the most difficult thing to give up when trying to lose weight? Tell us quickly down below in the comments section!

2.Reduces Cancer Risk:

  • Walnuts are rich in plant compounds like omega 3-fatty acids and polyphenols. These bio-active components can lower the risk of certain types of cancer.
  • They also have hormone-like properties that reduce the risk of hormone-related cancers, like breast and prostate.
  • Walnuts contain another compound called ellagitannins that play a role in tackling cancer because of their anti-inflammatory properties.

3.Good For The Brain:

  • Not only does the shell of a walnut resemble a human brain, but it also supports healthy brain function. Researchers found the healthy fats in walnuts help reduce oxidative stress.
  • These can reduce inflammation and damage. Another surprising benefit is improving cognitive skills and health.
  • From improving memory, learning, and faster processing speed, walnuts should definitely be given to kids, as long as allergies aren’t an issue of course.
  • They’ve also been found to be helpful for those suffering from Alzheimer’s and other degenerative brain diseases.

4.Cures Fungal Infections:

  • Anecdotal evidence suggests that black walnuts may help treat fungal infections. Candida growth, either in the digestive system or on the skin, can be highly aggravating.
  • These infections are uncomfortable and cause itching and other allergies. And walnuts could be effective in treating fungal infections.

5.Delays Skin Aging:

  • Walnuts are good for the skin as they are packed with B-vitamins. These vitamins can ease stress and improve mood.
  • Lower stress levels also promote skin health, which is what you want because stress leads to wrinkles and other signs of aging.
  • No thank you! Vitamin E, which is a natural antioxidant walnut may help fight free radicals caused by stress. This can further help delay the aging process.

6.Good For The Gut:

  • Studies suggest that if your gut is rich in health-promoting bacteria and other microbes, you’re more likely to have good health overall.
  • An unhealthy composition of your microbiota can contribute to inflammation and disease. This increases the risk of obesity, heart disease, and cancer.
  • What you eat can significantly influence the makeup of your microbiota and eating walnuts may be one way to support the health of your microbiota and your gut.
  • A study found that eating walnuts every day can increase beneficial bacteria in your gut. This bacteria produces butyrate, a fat that nourishes your gut and promotes gut health.

7.Improves Heart Health:

  • Walnuts are rich in omega 3 fatty acids that have been shown to help improve heart health.
  • They also contain essential fatty acids that can help prevent heart disease.
  • A study found that eating walnuts can significantly lower bad cholesterol and increase good cholesterol.
  • They also help reduce inflammation and boost blood vessel function resulting in better heart health.

8.Better Hair:

  • The benefits of Walnuts are not just for the heart or gut but they’re good for your hair, too! The presence of selenium and Vitamin B7 in them helps reduce hair fall.
  • Not just that, applying walnut oil makes it look healthy and glossy. As an added bonus the oil can combat dandruff, too.
  • Fatty acids are crucial for hair growth and keeping the skin moisturized. So, a lack of these fats can cause dandruff.
  • With walnuts, bad fats are replaced by good fats that keep your hair beautiful and full.

9.Lower blood pressure:

  • The good fat in walnuts may also lower high blood pressure. A study found that in addition to reducing cholesterol, walnuts can reduce hypertension.
  • This is due to the ALA compounds that help blood vessels relax. Plus, the vitamin E in walnuts may prevent plaque from building up on blood vessel walls.
  • Plaque narrows blood vessels and increases blood pressure. In addition, the magnesium in these nuts helps regulate blood pressure.

10.Controls Blood Sugar:

  • Heart health is closely linked to diabetes risk. A study found that the heart-healthy Mediterranean diet, which includes nuts, was associated with a 30 percent lower risk of diabetes.
  • Snacking on walnuts is one of the best ways to prevent diabetes. Walnuts may also have benefits for those who already have the disease.
  • With diabetes, there is an increased risk of heart disease including elevated cholesterol, triglycerides, high blood pressure, and stroke.
  • Walnuts could aid with blood pressure and cholesterol control. Plus, walnut oil may help people with diabetes manage their blood sugar.
  • They are a low carbohydrate food, so they can replace other, higher carbohydrate foods and help with blood sugar.

11.Makes your Skin Glow:

  • Anecdotal evidence suggests that walnuts may make your skin glow too.
  • This is how you can make and use a face mask with walnuts: Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon cream, and 4 drops of olive oil in a blender. Blend well to make a smooth paste. Apply it to your face and let it dry completely.
  • Wash your face with warm water while massaging in a circular motion. This face mask moisturizes your skin and makes it shine.

12.Stronger Bones:

  • Walnuts contain an essential fatty acid called ALA. This acid and its compounds have been associated with stronger bones.
  • The omega-3 fatty acids in walnuts can also help. Apart from walnuts, there are other ways to build stronger bones.

13.Supports Healthy Aging:

  • As you age, you want to stay in good physical shape to maintain mobility and independence.
  • One thing that will definitely help is healthy eating habits. In a study, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment.
  • And walnuts were among the foods that made the strongest contribution to a healthy diet.
  • Though high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats, and plant compounds that may support good physical functioning as you age.

Which is healthier walnuts or almonds?

  • Antioxidants are known to help protect the body against disease. The scientists said that all nuts have good nutritional qualities but walnuts are healthier than peanuts, almonds, pecans, and pistachios.

This is how you can make and use a face mask with walnuts:

  • Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon cream, and 4 drops of olive oil in a blender.
  • Blend well to make a smooth paste. Apply it to your face and let it dry completely. Wash your face with warm water while massaging in a circular motion.
  • This face mask moisturizes your skin and makes it shine.

Here’s how you can add walnuts to your diet:

  • You can find walnuts at any grocery store raw, roasted, or cold-pressed in the form of oil.
  • Sprinkle it on leafy greens or fruit salads, chop and use in whole-grain bread and scones serve it on oatmeal or yogurt.
  • It also works great when finely ground in dips and sauces, crushed to be used as a coating on fish and chicken, or chopped and added to wraps or sandwiches.
  • You can roast and add it to a homemade trail mix, lightly brown it and use it in your favorite stir-fry recipe, roast and chop with pasta and vegetables.
  • Use it as an oil in a vinaigrette dressing or scour the Internet for additional tasty recipes.
  • If you’re cooking for guests, make sure no one is allergic to walnuts before adding them to your dishes.

Moving on, let’s find out how to choose and store walnuts:

  • Walnuts come in three different sizes-small, medium, and large. Check the shells thoroughly.
  • Avoid shells that come with holes or cracks. If you are picking the shelled ones, ensure the meat within is plump and crisp.
  • You can store walnuts in an airtight container in a dry, cool area, away from direct sunlight.
  • Walnuts in the shell can have a shelf life of 3 months when stored this way. Once the shell is removed, walnuts can be stored in the refrigerator for a maximum of six months.
  • You can freeze walnuts in an airtight package and use them for a year without any damage.
  • Walnuts generally absorb food flavors quite easily. While refrigerating or freezing, ensure they are kept away from foods such as onions, cabbage, or fish.

Thank You.

About the author

Dr. Shaun Murphy