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Health benefits of Walnuts, benefits of eating walnuts

Health benefits of Walnuts, benefits of eating walnuts

Health benefits of Walnuts

Definition of Walnut


Walnut is an important nut fruit, it grows in a temperate climate. This fruit is known by the name of Persian walnut possibly because it is mainly used in Persia. Some of the important features of walnut are listed below - 

  • Walnut is rich in dietary fiber and protein

  • Walnut is a good source of vitamin B6, vitamin E, thiamin and folate

  • They are a rich source of polyunsaturated fatty acid


Nutritional value (per 100 gm)

Calories - 654

Cholesterol - 0 mg

Total Fat - 65 gm 

  • Saturated fat - 6 gm

  • Polyunsaturated fat - 47 gm

  • Monounsaturated fat - 9 gm

Sodium - 2 mg

Potassium - 441 mg

Dietary fiber - 7 gm

Total Carbohydrate - 14 gm

Protein - 15 gm


Health benefits of walnuts


Boosts mood


Walnut is one of the richest dietary sources of serotonin. Serotonin is a chemical that increases calm and happiness and it is present in the brain. By increasing calm happiness it improves your mood.


Decrease Inflammation


Many diseases are caused by inflammation such diseases are type II diabetes, heart disease, cancer Alzheimer’s disease, etc. 


Walnuts are rich in polyphenols which helps to fight against inflammation. Alpha-linolenic acid (ALA) omega-3 fatty acid, amino acid arginine and magnesium in walnuts may also reduce inflammation.


It May help to lower blood pressure


Heart disease and stroke are one of the major risk factors of high blood pressure. Omega 3 fatty acid that is Alpha-linolenic acid present in walnuts can lower blood pressure.


Promotes a Healthy Gut and build a healthy digestive system


According to researchers, if your gut contains rich amounts of microbes (gut microbiota) and health-promoting bacteria than your overall health will good and it is more likely that your gut will be healthy. If your gut is full of unhealthy microbiota than it can contribute to disease in the gut and inflammation and that in turn can result in obesity, cancer, and heart disease.


Researchers found out that eating walnuts increases the number of beneficial bacteria in your gut and improves digestive system functions hence reducing the risk of catching the disease.


May Reduce Risk of Some Cancers


Nutrients like polyphenols, alpha-linolenic acid, phytosterols, melatonin, tannins found in walnuts can help to reduce the risk of cancer in individuals.


Healthy heart


Walnuts are rich in Alpha-linolenic acid, which is an omega-3 fatty acid found in plant-based foods this helps to reduce blood pressure and helps to maintain a healthy blood cholesterol level hence results in lowering the risk of developing cardiovascular disease.


May support weight loss


Walnuts are rich in omega-3 fatty acids and unsaturated fatty acids (PUFA), it has been found that walnuts can help in reducing the risk of obesity and diabetes in individuals. The inclusion of a handful of walnuts in the diet may help in weight loss and also help in the maintenance of healthy body weight.


May lower the risk of type II diabetes


Walnuts are a rich source of dietary fiber, the dietary fiber takes a long time to breakdown and digest, hence the release of sugar in the blood will be at a slower rate. The dietary fiber in walnuts helps in insulin resistance state and control the level of blood glucose, which helps to decrease the chance of getting type ll diabetes in the future.


Side effects:


Although walnuts have many health benefits but taking too many walnuts can result in some side effects in certain individuals. Walnuts are high in calories, therefore too much consumption of walnuts can result in weight gain. They are dense in fat and fiber, so excess consumption of walnuts may cause diarrhea and bloating. Oxalate is found in walnuts which can be responsible for the development of kidney stones. Also, some specific people can develop an allergy to walnut. In that case, if you develop any allergenic reactions in your body it is better to consult with a doctor.


Conclusion:


It can be concluded that as walnut is a rich source of many nutrients so it can be beneficial to your health in many ways (I have described those above) but some specific peoples can also have some type of side effects from it as I have mentioned described above.
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