Walnuts are basically round edible seeds that come from trees that belong to the Juglans genus, particularly the walnut tree. They are encased in a brown husk that is inedible and must be cracked open to obtain the fruit and seed within. The crinkles that mark the surface of the walnut can be seen inside the nut as well as outside. They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. These nuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods.
Walnuts are fairly common and used in a variety of recipes to add an interesting flavor and texture to the meal. Known as ‘brain foods’ mostly because of the way the surface looks, these nuts are associated with higher intelligence as the Omega-3 fatty acids present in walnut dry fruit boost brain function.
Walnuts can combat the risks of cancer. They are rich in Omega-3 fatty acids and other antioxidants which have been proven to fight cancer. Walnuts are especially beneficial for prostate, breast and pancreatic cancer.
Walnuts abound in monounsaturated fatty acids like alpha-linolenic acid and linolenic acid. They encourage a healthy lipid supply. Bad cholesterol gets lowered and increases good cholesterol levels. They are also beneficial in reducing high blood pressure.
Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
Walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
Walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.
Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.
Walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. walnuts might have more direct effects on blood sugar control as well.
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
Walnuts help with the increased absorption of calcium in the body. They also reduce the excretion of calcium during metabolic processes.
Free radicals in the environment cause the most damage to the body. They are responsible for creating dryness and wrinkles in the skin. Walnuts help fight these free radicals. Regular consumption of walnuts helps in reducing the dark circles under the eyes.
The standard serving size for walnuts is 1 oz or 28 g. That’s about 14 halves. Having a few more than this won’t probably give you side effects. But having a cupful, say, every day for a long time may not be the healthiest choice. Plus, your existing conditions and diet might make it worse.
How To Consume
Apart from the traditional way of enjoying the healthy snack one by one, there are some other ways to consume it as well:
- The crushed form can be used to coat fish or chicken.
- Can be roasted and added to your homemade trail mix.
- You can sprinkle some on salads.
- You can lightly roast them in your favourite stir-fry dish.
- You can finely dice them and add in some dips and sauces
The following nutrition Value for one ounce (28g) or about seven whole walnuts is
- Calories: 183
- Fat: 18g
- Sodium: 0.6mg
- Carbohydrates: 3.8g
- Fiber: 1.9g
- Sugars: 0.7g
- Protein: 4.3g
- Magnesium: 44.9mg
- Vitamin B6: 0.2mg
- Folate: 27.8mcg
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