walnuts and health benefits
walnuts
Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts
(filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to
overestimate the potential health benefits associated with this food family.The walnuts have been
revered since ancient times as symbol of intellectuality, since their bi-lobed kernels have convoluted
surface inside the shell resembling as that of the human brain! The nuts are enriched with many
health-benefiting nutrients, especially omega-3 fatty acids that are essential for optimum health.
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and
an excellent source other health benefits.Like most nuts, they can easily be added to your
Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit,
or dessert.
Some of the health benefits have been described below.
1. Breast cancer: a few walnuts each day can help keep the risk of the most common breast cancer
away. So having a few of them will reduce your risk of Breast Cancer.
2. For Pregnancy: Walnut contain healthy Vitamin B Complex groups in them like foliates, riboflavin,
thiamin and more. These are necessary for a pregnant woman and the fetus.
3. Walnuts for Men – Eating about 75g of walnut daily could help improve sperm quality. Researchers
from the UCLA found that the men who ate walnuts experienced improvement in sperm vitality,
motility, and morphology, as compared to those who didn’t.
4. Walnuts are really beneficial for immunity. Walnuts have high amounts of anti-oxidants in them
that help in keeping your immune system healthy and prevent the onset of diseases. Add some walnuts
to your diet every day to keep yourself fit as a fiddle.
5. Walnuts are good sources of potassium, Omega 3, Omega 6, and Omega 9 fatty acids. All these ingredients
strengthen the hair follicles.
6. Maintains optimal Blood Pressure: walnuts are very beneficial to the cardiovascular system and
reduces blood pressure.
7. Boosts immunity: High amounts of anti-oxidants in walnuts keep your immune system healthy and
prevent the onset of diseases.
8. Brain Food: Walnuts being rich in Omega 3 fatty acids keep the nervous system working smoothly
and improves memory.
9. Further, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; carry
about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble
antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin
by protecting it from harmful oxygen-free radicals.