Incredible Health Benefits Of Walnuts
Walnuts (Jugians regia) are a tree nut belonging to the walnut family, and they have been part of the human diet for thousands of years. In Nigeria, among the Yoruba tribe, the walnut is known as ”awusa” or ”asala”, ”ukpa or oke okpokirinya” in Igbo and ”gawudi bairi” in Hausa, and it is known as ”okhue or okwe” among the Benin tribe of Edo State.
Walnuts are one of the most nutritious food that you can add to your diet. It contains healthy fats, fibre, vitamins and minerals, antioxidants. It is a very rich h source of omega-3 fats and contains higher amount of antioxidants than any other food. The fact that walnuts are immensely rich in nutrition and their benefits ranging from metabolism to heart health and beauty cannot be overlooked.
There are few edible walnut species as the most common one is referred to in English as ”Persian walnut”. Walnuts are mostly eaten since their own as a snack but can also be added to diet.
Walnuts are made up of about 65% fats and 15% protein. They are low in carbs most of which contain fibre, also contain calories, water, sugar and lots more and benefits includes
Source Of Omega-3 :
Walnuts are significantly rich in omega-3 than any other nuts. Omega3 fat from plants including walnuts is called ”Alpha-linolenik acid” (ALA) which is an essential fat.
Observational studies have shown that each gram of ALA you eat in a day lowers the risk of dying by heart disease by 10%.
May Reduce The Risk Of Cancer :
Cancer is a group of diseases characterized by abnormal cell growth. Eating walnuts may reduce the risk of certain cancers, including breast, prostate and calorectal cancers.
Walnuts are rich is polyphenol elagitannins and certain gut microbes can convert this to compounds called urolithins. Urolithins have anti-inflammatory property which helps protect against colorectal cancer and also have hormone-like property that block hormone receptors in the body.
Decreases Inflammation :
Inflammation is at the root of many diseases, including heart diseases, type 2diabetes, cancer and can be caused by oxidative stress. The Polyphenols in walnut can help fight this oxidative stress and inflammation. Ellagitannins (phenol) is converted to urolithins a compound which prevents inflammation.
ALA omega-3 fat, magnesium and amino acid arginine also prevents inflammation.
Reduce The Risk Of Diabetes :
Observational studies have shown that one reason walnuts reduce diabetes is because they help reduce obesity that is they promote weight loss. Excess weight increases your risk of high blood sugar and diabetes.
Supports Weight Loss :
Contrary to what some people believe, walnuts can firm a part of weight management diet. Several studies have shown that regular consumption of walnuts is unlikely to cause weight gain or obesity despite being dense in calories.
Lowers Blood Pressure :
The major risk factor for heart attack and stroke is high blood pressure.
Studies have shown that eating walnut may help lower blood pressure, including in people with high blood pressure and healthy people when under stress.
Good For Brain Function :
Several studies has shown that regardless eating of walnuts improves the brain function and that walnuts help with depression and age-related decline in brain function.
Walnuts are also significant in brain memory improvement and also reverse age-related impairment in brain function.
Induces Sleep :
Walnuts contains a compound called melatonin. Since melatonin is already synthesized by the body, regular consumption of walnuts increases the blood sugar of melatonin thereby inducing sleep.
#There are several health benefits of walnuts as it is not limited to these list.