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Walnuts are one of the most common nuts, found and consumed. They are round, single-seeded stone fruits of walnut tree, often considered as king of nuts. The shell of the fruit that encloses the kernel is hard and two-halved.
With resemblance to human brain and having compounds that helps to improve brain health, it is also considered as a symbol of intelligence. They are small package loaded with healthy fats, fibers, antioxidants, and minerals.
Nutrition Facts of Organic Walnut
1-ounce (30-gram) of walnuts, provides the following nutrients :
Protein: 4.3 grams
Carbohydrates : 3.9 grams
Sugar: 0.7 grams
Fiber: 1.9 grams
Fat: 18.5 grams
Calcium: 20 milligrams (mg)
Iron: 0.72 mg
Sodium: 0 mg
Walnuts are made up of 65% fat, mostly high in monounsaturated and polyunsaturated fats and omega fatty acids, which are referred to as “good fats”. They’re low in carbohydrates, most of which consists of fiber. They are rich in protein. Walnuts are also a good source of manganese, copper, magnesium, phosphorus, vitamin B6 and iron.
Walnuts also contains plant compounds that are exceptionally rich in anti-oxidants. Some of them are :
a) Ellagic acid : it helps to reduce risk of heart diseases and cancer.
b) catechin : An anti-oxidant that promotes heart health.
c) Melatonin : its a neurohormone that regulates your body clock.
Health Benefits of Organic Walnut
Walnuts are rich in both nutrients and several plant compounds that have n number of health benefits. Eating walnuts regularly can help you prevent diseases that have been lurking in every other person now a days.
1] Improves Brain function :
It's a common knowledge that eating nuts helps to improve brain health. Walnuts contain compounds like vitamin E, omega-3, melatonin, folate and many anti-oxidants that improve brain health and support brain function.
vitamin E and Polyunsaturated fat, may help reduce oxidative damage and inflammation in the brain.
Omega-3 in walnuts helps in reducing oxidative stress, improves brain signaling and helps in neurogenesis .i.e. creation of neurons.
Melatonin in walnuts helps to regulate day-night cycle.
Over the time, observational studies have shown that regular consumption of walnuts helps with significant memory improvement in older adults, including faster processing speed and better memory.
2]Helps in Weight control :
One of the most important way that leads to effective weight control is a healthy diet. A healthy diet means cutting back on carbs and giving up your favorite desserts because of too many calories. But you don't need to give up on your fair share of nuts. Here's why :
One of the major misconception is that nuts can't be a part of a diet aiming to control weight because they are high fat foods and contain abundant calories.
Many studies have shown evidence that walnuts do not causes weight gain. In fact, diets that include walnuts have showed greater weight loss results.
walnuts have high amount of good fats essential for a healthy body. They also help to control your appetite and are rich in fiber that helps to reduce excess fat in your body. Hence, they can be perfect snack for those looking to manage weight.
3] Improves heart health :
A study by the British Journal of Nutrition found that those who consumed nuts such as walnuts regularly have low risk of coronary heart disease by as much as 37%.
walnuts help to lower LDL (bad) cholesterol and with reducing inflammation. This is directly associated with reduced risk of cardiovascular diseases.
Walnuts are rich in alpha-linolenic and linoleic acids. They have anti-inflammatory effects that help to improve blood vessel function and have favorable effects on blood lipids.
They also contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats and beneficial for a healthy heart.
4] Helps to Lower blood pressure :
High blood pressure, commonly known as hypertension is a common but chronic disease. It is a great risk factor for heart stroke or heart related diseases.
Its been observed that people who consume walnuts regularly in their diet had greater decrease in diastolic blood pressure than people who don't include walnut in their diet. This show that walnuts do have an impact on blood pressure. Even a small difference in blood pressure have a big impact on risk of heart related diseases.
They not only reduce the blood pressure in patients with hypertension, they also prevent this disease by lowering blood pressure in normal healthy people who are under stress.
5] Improves Bone health.
Severe copper deficiency leads to lower bone density and high risk of osteoporosis.
Osteoporosis is a condition where the bones get thinner. They get more prone to fracture and joint dysfunction.
Walnuts being good source of copper, helps to make bones more dense. It also helps in maintenance of collagen. It is found in bones and helps to hold the body together. Walnuts also contain a high amount of magnesium that is important for bone formation. It helps with absorption of calcium into bone.
Even though there are supplements that helps in improving bone health, getting these minerals through the diet is safer option.
6] Reduces risk of some cancers :
Cancer is a group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body.
The risk of cancer can be also reduced by maintaining a balanced diet, as there are some nutrients that have anti-cancer properties.
For example, Walnuts have a rich source of plant compounds like omega-3 fatty acids, ellagic acid, phytosterols,and various antioxidant polyphenols, which have anti-cancer properties.
Observational studies have linked the regular consumption of walnuts to a lower risk of colon and prostate cancer, breast cancer.
Certain polyphenols in gut can get converted into compounds called urolithins. They can have anti-inflammatory properties in your gut which helps protect against colorectal cancer. Urolithins also have hormone-like properties that enable them to block hormone receptors in your body which helps reduce your risk of hormone-related cancers .i.e. breast and prostate cancer.
Refresh Organic Walnuts are extremely nutritious nuts. They are unique in terms of highest antioxidant components found in any nut. They also have significantly more omega-3 fats than others.
Mentioned above are just few of the many health benefits that walnuts have. They help with diabetes type 2, fertility in male and pregnancy.
They are also really good for the skin and hair. They prevent wrinkles, slow the process of aging and reduces hair fall. There are plenty of reasons to include them in your diet already.