10 Health Benefits of Walnut

Walnut Overview

Walnut contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats and antioxidants.They have many health benefits which includes induces sleep, brain health, heart health, skin care among others.

Walnut Nutrition

Amount Per 100 grams

  • Calories 654
  • Fat 65 g – 100% RDA
  • Cholesterol 0 mg
  • Sodium 2 mg
  • Potassium 441 mg – 12% RDA
  • Carbohydrate 14 g – 4% RDA
  • Dietary fiber 7 g – 28% RDA
  • Sugar 2.6 g
  • Protein 15 g – 30% RDA
  • Vitamin C 2% RDA
  • Calcium 9% RDA
  • Iron 16% RDA
  • Vitamin B-6 25% RDA
  • Magnesium 39% RDA

Walnut

10 Health Benefits of Walnut

1. Reduces Cancer Risk

Walnut contain phenolic compounds, omega-3 fatty acids, gamma-tocopherol and other antioxidants which help controll the growth of cancer cells in the body.

2. Heart Health

Walnuts are rich in amino acid l-arginine, omega-3 and monounsaturated fatty acids like oleic acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids which helps lower the low density lipoprotein cholesterol and increases the level of HDL (good)
cholesterol.This helps prevent coronary heart diseases.

3. Aids in weight loss

Walnuts are rich in protein and fiber and this helps with a full feeling which means that it increases satiety. It prevents overeating, it’s a healthy snacking option, especially for vegetarians.

They are rich in manganese, copper and ellagic acid which helps boost metabolism and this can aid in weight loss.

4. Strengthens Bones

EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.

5. Skin Care

Walnut contains vitamin E which is a strong lipid-soluble antioxidant. The vitamin E present in them helps in maintaining and protecting the skin from free radicals that are harmful in nature.

6. Regulate Sleep and alleviates the mood

Walnut make melatonin, a hormone that helps induce and regulate sleep, and is available to them in a bio-available form. Omega 3 fatty acids in walnut causes hyperactivity, irritability and tantrums.

7. Reduces Inflammation

Walnut contains polyphenolic compounds and phytochemical substances which have anti inflammatory properties and reduces the effect of inflammation in the body.

8. 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.

9. Brain Health

Walnut can boost They also are rich in manganese and copper and another nutrient called ellagic acid – all of which boost metabolism. This can aid weight loss as well.

Omega 3 in walnut help boost brain health and memory. Vitamin E,folate and melatonin are also known to enhance brain functioning.

10. Are Beneficial During Pregnancy

The omega-3 fatty acids and protein in walnuts help in the development of the newborn. And as they contain fiber, they help in weight management during pregnancy. Walnuts also contain copper that is known to promote fetus development.

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