Walnuts are nuts that belong to walnut trees from the juglans genus. Walnuts are single-seeded stone fruits. Once the walnut tree’s fruits are ripened, the green husk is removed to reveal the wrinkly walnut shell inside. The protective shell houses the nutmeat. Walnuts are prized for their nutritional value and taste. These nuts are popular as snacks or ingredients for cooking and baking.
It’s no surprise that walnuts are considered as the “king of nuts.” After all, it’s only the world’s healthiest nut! Just an ounce of walnuts every day is all it takes to maximize its many health benefits. Below are the many health benefits you could get from adding walnuts to your diet:
It’s Rich in Essential Fatty Acids
Walnuts are so rich in plant-based omega-4 fatty acids that just one quarter of a cup of walnuts will provide your complete daily recommended value of this nutrient! Apart from being rich in essential fatty acids, walnuts also contain high levels of copper, manganese, molybdenum, and biotin.
Essential fatty acids are not only good for the brain; they could also prevent certain types of cancers. A diet rich in walnut could cut the risk of developing prostate cancer by up to 40%. In women, eating more walnuts could slow down tumor growth in the breasts by up to 50%.
Promotes Healthy Heart
Walnuts contain a compound called l-arginine. This is a type of amino acid that protects the heart from multiple vascular diseases as well as minimizes cardiac risk factor.
The omega-3 fatty acids in walnuts also help keep the heart healthy by preventing the formation of blood clots. Blood clots cause heart attack and sudden cardiac death. Increasing your consumption of walnuts everyday could lower the risk of heart attacks by up to 50%!
It’s Full of Rare Antioxidants
Antioxidants work to keep the body health by protecting it from free radicals. Walnuts contain a unique group of powerful antioxidants including quinone juglone, the tannin tellimagrandin, and the flavonol morin. These compounds are so powerful that scientists believe walnuts could reverse chemical-induced damaged to the liver. Walnuts contain the highest content of lipoprotein-bound antioxidant. Lipoprotein inhibits oxidative processes that lead to chronic diseases. By adding more walnuts to your diet, you improve the body’s lipid profile, increase endothelial function, and reduce inflammation without causing weight gain!
Aids in Weight Loss
A reasonable serving of walnuts could help you maintain your goal weight and even aid in weight loss. In a clinical test that included 31 trials, participants who were given extra nuts or have used nuts as substitute to other foods lost about 1.4 pounds and half an inch off their waist. The same study also concludes that nuts also increase satiety after just three days.
Improves Cognitive Function
Walnuts are popular for being a brain food. That’s because it’s teeming with a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. These compounds help improve brain activity and increase inferential reasoning in young adults. Because it contains antioxidants, walnuts protect the brain from oxidative damage that could lead to a variety of mental problems related to aging.