Walnuts contain essential vitamins, minerals, unsaturated fatty acids, and other nutrients. They are very easy to store and pack, making it a healthy snacks for people on the go. Walnuts are often found in various food products such chocolates, cakes and cookies. Aside from that, they are also a common ingredient in beauty products due to its overflowing benefits for the skin and hair.
Health Benefits of Walnuts
A regular consumption of walnuts keeps heart diseases at bay. It helps reduce the LDL (Low-density lipoprotein) cholesterol which is known as the bad cholesterol and encourage the production of good cholesterol.
For many years, nuts have been considered as a brain food. They contain high levels of B-vitamin folate, which improves neural health, and reduces the risk of cognitive diseases. Also omega-3 fatty acids helps boost memory and cognitive functions as well. Many research shows that low levels of omega-3 in the body has been linked to depression and impairs cognitive function.
Walnuts are very essential for weight management. Although it is dense in calories, evidence shows that walnuts aids in weight loss. An ounce of walnuts contain 2.5g of omega-3 fatty acids, 4 grams of protein and 2g of fiber that provide satiety.
According to studies, women who consumed 28 grams of walnuts twice a week, were 24% less likely to develop type 2 diabetes. Walnuts are uniquely high in omega-3 and omega-6 fatty acids, which play a vital role in the prevention of Type 2 diabetes.
A study published in the British Journal of Nutrition, found that eating walnuts can reduce the risk of prostate cancer, according to the American Association of Cancer Research. Moreover, A UCLA study found that walnuts could improve the quality of sperm, in terms of its vitality, motility, and morphology.
According to preliminary research presented at the American Association for Cancer Research Frontiers in Cancer Prevention Research Conference, that walnuts provide protection from lung cancer. A type of vitamin E known as gamma tocopherol has been found to provide significant protection against lung cancer.
Benefits of Walnuts For skin
Aside from filling a hunger gap, walnuts is also one of the beauty secret in many skin products. Walnuts are powerhouses of omega-3 fatty acids that helps lock-in moisture and nutrients in the skin, making it plump and glowing. Furthermore, healthy fats found in most nuts and seeds reduces the skin inflammation and protects the skin against harmful UV rays. Vitamin E is also found in walnuts, this vitamins is widely known as a powerful antioxidant that makes the skin smooth and glowing, and accelerate healing.
Benefits of Walnuts for Hair
When it comes to hair, it is not what you apply on your hair that makes it lustrous but what counts the most is your diet. Walnuts is packed-full of B-vitamins. Biotin or commonly known as vitamin B7 is touted to strengthen the hair, reduce hair fall, and improve the hair growth.
Walnuts can be easily added to your diet. You can toss it in salads, add it to your hot and cold cereals, dishes, soups, baked goodies. Although it is packed-full of benefits, it is important to keep a minimal consumption every day.