Walnuts are enjoyable and scrumptious seeds that come under the nut family of cashews, macadamia nuts, Brazil nuts, pistachios, and pine. These round and single-seeded fruits are bounded in an inedible and dense husk. Walnuts benefits are fathomless as they offer wholesome fats, fiber, vitamins and minerals. Walnuts are often flaunted as the “brain food” due to their curative properties and brain structure shape. Walnuts are easy to digest and offer an array of nutritional benefits, and thus, it has surpassed all other nuts in terms of everything.
Walnuts Nutrition
Here is a peep inside the nutritional value of walnuts for your reference:One ounce of shelled nuts (28 grams) contains:
- Calories: 185
- Water: 4%
- Fat: 18.5 grams
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Fibre: 1.9 grams
- Sugar: 0.7 grams
Top 7 Benefits of Eating Walnuts
Let’s take a look at some of the benefits of akhrot (walnuts).1. Reduces Inflammation
Inflammation is the prime cause of many diseases like heart disease, type 2 diabetes, Alzheimer’s disease and cancer. The polyphenols in walnuts minimize oxidative stress and inflammation. A subgroup of polyphenols (ellagitannins) is responsible for inflammation. Your gut bacteria convert ellagitannins into urolithins that offer protection against inflammation. Walnuts contain ALA omega-3 fat, magnesium, and amino acids that will reduce inflammation.2. Walnut Benefits for Brain
Walnuts are beneficial for your brain as they are rich in nutrients like polyunsaturated fat, polyphenols and vitamin E. All these ingredients minimize oxidative damage and inflammation in your brain. Several observational studies have been performed on older adults and it has been revealed that eating walnuts will improve your brain function, like processing speed, mental flexibility and better memory.3. Walnut Benefits for Men
Eating walnuts will improve the health of sperm and male fertility. A study was performed on 110 young men who consumed 2.5 ounces (75 grams) of walnuts daily for three months. After the study, it has been proved that they had improved sperm shape, vitality and mobility, compared to those who didn’t consume walnuts. Animal research suggests that consuming walnuts will safeguard sperm by minimizing oxidative damage in their membranes.4. Benefits of Walnuts for Females
Walnuts are beneficial for everyone in general but when it comes women, walnuts are especially good. Following are some benefits of walnuts for females :- Walnuts Promote Healthy Aging in Women: Several medical studies have concluded that eating walnuts regularly will help women age healthily. Women who are above 50 years should incorporate walnuts into their diet.
- Good for PCOS: Women who are suffering from PCOS should consume walnuts as they reduce the levels of free testosterone and balance female hormones.
- Good for Female Fertility: Walnuts are ideal if you are looking for a fertility-friendly snack. They are rich in omega-3 fats, vitamin E, vitamin B and protein
- Walnut Benefits in Pregnancy: Eating walnuts during your pregnancy is beneficial for the development of the tender fetus.
- Good for Heart : Walnuts are rich in omega 3 fatty acids which lower cholesterol levels and also reduce inflammation. All these lead to better heart health. Want maintain a good heart? Leverage the benefits of walnuts today!
- Good for Bones : Walnuts are full of minerals such as calcium and magnesium which are good for bones. This is one of the reasons why, walnuts are especially good for post-menopausal women.
- Walnuts help maintain hormonal balance : Any list of benefits of walnuts for females is incomplete without mentioning its hormone balancing abilities. Walnuts are high in phytoestrogens. Phytoestrogens play an important role in maintaining hormonal balance in women. Thus, walnuts help to eliminate all the symptoms associated with hormonal fluctuations.
- Good for weight loss : Walnuts are full of proteins and healthy fats, which can help people feel full for longer, thus promoting weight loss.
- Good for Brain : Walnuts are good for brain. They contain a good amount of omega 3 fatty acids and antioxidants which help in cognitive functions and help prevent neurodegenerative diseases.
- Walnuts enhance mood : Last but not the least of the benefits of walnuts is that contains nutrients that enhance mood and help reduce anxiety & depression.
5. Minimize the Risks of Some Cancers
Several medical studies have proved that walnuts minimize your chances of getting certain cancers like breast cancer, prostate and colorectal cancers. Walnuts contain polyphenol ellagitannins. Your gut bacteria convert these to urolithins that have anti-inflammatory properties in your gut. Thus, eating walnuts is beneficial against colorectal cancer. Urolithins’ anti-inflammatory actions may also safeguard you against other cancers.Moreover, urolithins have hormone-like properties and thus, they block hormone receptors in your body. So, they reduce your chances of getting hormone-related cancers, like breast and prostate cancers.
6. Walnut Benefits for Hair
Walnuts are rich in biotin, Vitamin B, E and a lot of magnesium. All these ingredients strengthen your hair cuticles and nourish your scalp. Eating walnuts will also prevent hair loss due to exposure to the sun. Try to incorporate walnuts into your diet to prevent hair thinning.7. Walnut Benefits for Skin
Walnuts are excellent for your skin as they contain B5 and vitamin E. All these ingredients improve skin brightening and pore tightening. Vitamin B5 minimizes dark spots and tans and makes your skin more lustrous. On the other hand, vitamin E repairs your skin and makes your skin hydrated.These are some of the health benefits of walnuts that you should be aware of.
Walnuts Side Effects
Now that you have adequate knowledge regarding what are the benefits of walnuts, let’s consider some of the side effects of walnuts.- If consumed in excess, walnuts may cause some digestive issues
- Too much consumption of walnuts may increase your weight
- May cause choking among children
- Sometimes, walnuts may aggravate your ulcers
- Walnuts may also cause softening of stool, bloating, and weight gain
Walnuts Benefits : The Bottom Line
Walnuts are indeed the healthiest of nuts available to us. They are good for brain, heart, hair, and skin. Eating soaked walnuts is even more beneficial than eating them without soaking. You can try adding them as toppings on your desserts, or eat them raw. They will yield all the above-mentioned health benefits of walnuts.References:
- Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk. American Heart Association [Internet]. https://newsroom.heart.org/news/eating-walnuts-daily-lowered-bad-cholesterol-and-may-reduce-cardiovascular-disease-risk. Accessed May 05, 2022.
- Walnuts: A worthy addition to your daily diet?. Harvard Medical School [Internet]. https://www.health.harvard.edu/blog/walnuts-a-worthy-addition-to-your-daily-diet-202111172640. Accessed May 10, 2022.
- Beneficial effects of walnut consumption on human health. Current Opinion in Clinical Nutrition and Metabolic Care [Internet]. https://journals.lww.com/co-clinicalnutrition/fulltext/2018/11000/beneficial_effects_of_walnut_consumption_on_human.15.aspx. Accessed May 15, 2022.
- The Health Benefits of Walnuts. News-Medical.Net [Internet]. https://www.news-medical.net/health/The-Health-Benefits-of-Walnuts.aspx. Accessed May 16, 2022.
- Are walnuts good for you?. BBC Good Food. https://www.bbcgoodfood.com/health/nutrition/health-benefits-walnuts. Accessed May 05, 2022.
