Walnuts are revered since ancient times as a symbol of intellectuality, since their kernels have convoluted surface inside the shell resembling as that of brain! The nuts are enriched with many health-benefiting nutrients, especially Ω-3 fatty acids that are essential for optimum health.
The nuts are edible kernels of the fruits from tree belonging to Juglandaceae family, in the genus: Juglan. Juglan species plants are medium sized, semi-tropical, deciduous trees believed to be originating in the mountain ranges of Central Asian or southern Europe region.
During each season, the fruits are ready for harvesting by August when the thick green hull begins to crack open to expose light brown colored hard-shelled “walnut.” Each nut features roughly spherical in shape, about the size of medium-sized lemon weighing about 10-15 g and enclosing single edible kernel inside.
Structurally, the walnut kernel consists of two uneven, corrugated lobes, off white in color and covered by a paper thin, light brown skin. The lobes are partially attached to each other.
Oil extracted from the nuts, apart from cooking, has also been used as base or carrier oil in medicine, and aromatherapy.
Health benefits of Walnuts
Helps you sleep
The nuts can improve sleep, as they contain hormone melatonin, that induces sleep and helps regulate sleep. This makes walnuts a great evening or bedtime snack for improving your sleep.
Great for your hair
Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent.
Helps keep heart disease at bay
Walnuts are rich in antioxidants and omega-3 fatty acids which makes them really effective in combating heart disease. Omega-3 fatty acids also helps in combating bad cholesterol and encourages the production of good cholesterol making it a great snack to keep your heart in great health.
Prevents diabetes
According to a study, women who consumed 28 grams of walnuts twice a week, were 24% less likely to develop type 2 diabetes. The study was published in the Journal of Nutrition, and even though it was conducted on women, experts believe that the benefits would be similar for men too.
Boosts your sperm quality
Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35.
Makes your skin glow
Walnuts are rich in B-vitamins and antioxidants which prevents your skin from free radical damage and prevents wrinkles and signs of ageing. So if you want glowing skin long into your middle-age, eat walnuts.
Can keep dementia at bay
Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia.
Prevents pancreatic cancer
A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer. Researchers looked at the association between nut consumption and risk of pancreatic cancer among 75,680 women in the Nurses’ Health Study, with no previous history of cancer. It was observed that the women who consumed a one-ounce serving of nuts two or more times per week had a significantly reduced risk of pancreatic cancer compared to those who largely abstained from nuts.
Helps you live longer
Eating a handful of walnuts just thrice a week is the key to a longer life, a study has found. Scientists discovered that these edible seeds cut the risk of dying from cancer by 40 per cent and from cardiovascular disease by at least 55 per cent. In general, nut eaters in the research had a 39 per cent lesser risk of death and walnut eaters in particular a 45 per cent reduced threat. Researchers have also found that eating a polyphenol rich diet can help you live longer.
Great for pregnant women
Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.
Lowers breast cancer risk
The researchers at the Marshall University found that a daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth of breast cancer tumors in mice. Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards School of Medicine, and colleagues studied the mice from the mother, through conception and throughout life. They then compared mice given walnuts to those fed a regular diet. The research found that the group whose diet included walnut at both stages developed breast cancer at less than half the rate of the group with the typical diet. In addition, the number of tumors and their sizes were significantly smaller.
Can fight stress
If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, according to a study. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts are a rich source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts it’s stress fighting properties.
Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.
XOXO
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