Nuts are extremely beneficial for our body. You should include many nutritious nuts in your diet. Walnuts are also very healthy nuts, which can be very beneficial for you to consume daily. Walnuts can also be called a store of nutrients. Nuts are very beneficial for our body. You should include many nutritious nuts in your diet. Walnuts are also very healthy nuts, which can be very beneficial for you to consume daily. Walnuts can also be called nutrient stores. It is rich in many nutrients, so it is advisable to consume walnuts regularly. It is a superfood that provides many health benefits. Walnuts are rich in omega-3 fatty acids. Here are the effective health benefits of walnuts, if you also want to know, read the health benefits of walnuts here ..
“Walnuts are rich in omega 3 fats, called alpha-linolenic acid (ALA) and omega 6 fatty acids, called linoleic acids. In addition, antioxidants, fiber and vitamins And being a good source of minerals, walnuts should be an important part of our diet.
Walnuts also contain elements such as copper and magnesium which help to keep the heart healthy. Also beneficial for bone. Mono and polyunsaturated fats found in walnuts provide benefits in lowering levels of LDL (bad cholesterol) and triglycerides. It also contains iron, selenium, calcium, zinc, vitamin E and some B vitamins which are essential micronutrients for the body. By having fiber in the nut, it helps to make the digestive system better. It helps in removing toxic things from our body. It relieves constipation and the amount of melatonin in walnuts also helps in controlling sleep “
- It is a powerful source of plant-based omega-3.
- Walnuts are rich in antioxidants which is good for heart health and also improves cholesterol level.
- Walnuts promotes better digestion and a healthy intestine.
- It keeps you full, which helps you eat less and helps to lose weight, but eating only a limited amount can be beneficial.
- It can be an effective nut for patients with diabetes.
- It helps in improving brain function.
- Walnuts help improve male reproductive health.
- Walnuts can also help you fight inflammation.
- Consuming walnuts also improves bone health.
- Walnuts can also help you in controlling blood pressure.
How many walnuts should you eat in a day?
Walnuts are high in nutrition. It contains 65 percent healthy fat and about 15 percent protein. Its carb is in the form of fiber.
Nutrition of 30 gm nut is as follows
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
According to the study, even though walnuts are high in calories. But if one consumes it during weight loss, then it does not increase the weight. (5) Study also shows that it is also higher in antioxidants than other nuts.
1. Weight Management:
21% energy is absorbed less in calories than high nut intake. Approximately 1.75 ounces (48 grams) of walnuts were given to 10 obese people for 5 days. He noticed a decrease in his appetite after drinking. It became clear that the appetite decreases after the consumption of walnuts.
On the other hand, those who consumed nuts twice or more a week, their weight was increased.
2. Improvement in memory and brain function
Walnut help to improve memory and brain function
Walnuts contain omega-3 and 6 (fatty acids) essential for the body. These can help improve memory and cognitive function.
Omega-3 fatty acids are beneficial for the brain. According to a study conducted in the elderly, daily consumption of walnuts improved cognitive function.
3. Improve Heart Health
It is very beneficial for the cardiovascular system due to the omega-3 fatty acids found in walnuts. Eating some walnuts daily also helps to normalize blood pressure.
Omega-3 fatty acids increase good cholesterol by reducing the production of bad cholesterol in the body. It helps to reduce inflammation and improve blood vessel function. (4)
According to a study conducted in the United States, Australia, New Zealand, Spain and Israel, eating two to three walnuts a day reduces cholesterol levels. Lowering cholesterol also reduces the risk of heart disease.
4. May Boost Immunity
Due to being high in antioxidants, walnut disease strengthens the immune system. Strengthening immunity reduces illnesses. You can also include some walnuts in your daily diet to boost immunity. Walnuts are rich in vitamins and minerals such as copper and vitamin B6.
5. Other Benefits of Eating Walnut
Apart from this, bones are strengthened by the consumption of walnuts. Calcium and vitamin D are found in plenty in walnuts.
Consuming walnuts can control high blood pressure.
Walnuts are also beneficial in skin problems. It reduces wrinkles that occur on aging. Nutrients present in walnuts are also very beneficial for hair.
Consuming walnuts helps in getting better sleep. The omega 3 fatty acids present in it help in better sleep by correcting the mood. Vitamin-B6, tryptophan, protein and folic acid also provide relief in depression.
According to the study, consumption of walnuts also provides relief in diabetes. But before taking it, you must consult a doctor.
Due to its anti-inflammatory and antioxidant properties, it also provides relief in problems like cancer, heart disease.
Side Effects of Walnut
As such, there is no significant loss of consumption of walnuts. But some people may complain of allergy due to its consumption. But this complaint is not seen in everyone.
Due to being high in phytic acid, the mineral absorption process becomes slow. Therefore, consume it only in certain amounts. Due to being tasty, some people start consuming it in large amounts. Avoid doing this.
How Much to Eat Walnut
You can include it in your diet any way. That is, roasted, raw, smoothie or soaked in water can be included in the diet.
However, there is no fixed amount of serving. But it is right to consume 2-3 walnuts daily.
Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1000 plus patients worldwide.