Walnuts benefits prove that size does not matter but what matters the most is the nutrients it can offer. It has protein, healthy fats, carbohydrates, and fiber.
One of walnuts benefits promotes weight loss. It can be a beautiful mix in your salad if you need to have another source of protein and fats. It is one of the healthiest nuts.
According to a scientific study, eating 1.5 ounces per day of walnuts may reduce the risk of coronary heart disease. It is when you include walnuts in a low cholesterol diet.
It will also decrease your calorie intake as 100-grams calories of walnut measure about 654 kcal. Other nutrients like walnuts magnesium and other vitamins can be found in walnuts.
Walnut benefits to your Body
What are the walnut benefits of consuming it? Here are the top 6 genuine walnut benefits and nutrients when eaten it daily.
Reduce Risk of Heart Diseases with High Omega-3
Walnuts are heart-healthy foods that considered being one of the omega 3 sources.
The health benefits of walnuts can reduce your risk of having heart diseases over time. It can be included in your diet to have an adequate amount of omega 3 fatty acids in your body.
Omega 3 fatty acids are healthy fats that you need for your diet. A single serving of walnuts can suffice.
Prevent the Occurrence of Chronic Diseases (Heart Attack, Diabetes, Cancers)
Walnuts nutrients have preventive measures to slow down inflammation in our body which can start the progression of heart attack, diabetes, and cancers.
One of walnuts best nutrients is magnesium. Walnut Magnesium is about 158 mg per 100 grams. Walnut magnesium has a multitude of functions in our body, which includes the healthy maintenance of our bones, heart, nervous system, muscle tissue, cells, and hormone regulation.
How can walnuts prevent the symptoms of cancer?
The polyphenols in walnuts help fight the stress causing inflammation in our body; it reduces the risk of certain cancers such as breast, prostate and colorectal cancers. It enables the blockage of hormone receptors in our body. This blockage can help reduce the risk of hormone-related cancers like in breast and prostate.
In what way do walnuts slow down diabetes?
Another benefit of walnuts in our body has something to do in the risk reduction of type-2 diabetes. Being overweight increases your risk of high blood sugar and diabetes. Therefore, if we want to have low blood sugar, we should look first at our weight. Is it proportional to our height?
Is this applicable also with heart diseases?
It goes the same with our heart. When your blood pressure is not at normal levels, it means that you have a high-risk chance of getting heart disease and stroke.
Having walnuts as supplements for high blood pressure should be monitored. It is very risky if you just east walnuts without hesitations.
Another factor for getting a high risk of heart disease is having a high level of bad cholesterol. Not all cholesterols are bad, but it is not good if we exceed the baseline of cholesterol level in the chart.
For example, if you are experiencing high blood pressure, you should be careful about consuming walnuts. It is the same with people who have elevated blood sugar.
Walnuts health benefits decrease inflammation that can lead to serious chronic diseases. The best way to have prevention from inflammation is to include walnuts in our diet meal.
Promotes Healthy Gut with Good Bacteria
The nutrients found in walnuts promote a healthy gut.
If you have an unhealthy composition of the microbiota, it can contribute to inflammation and diseases in your gut. This condition increases your risk of obesity, heart disease, and cancer.
Eating walnuts may support the health of your microbiota and your gut. It includes an increase in bacteria that produce butyrate, a fat that nourishes your stomach and promotes gut health.
The walnuts benefits can influence the makeup of your microbiota. Enough intake of walnuts nourishes your body and can be beneficial in the bacteria that live in your gut.
Walnuts for weight loss
Eating walnuts can suppress your appetite.
In a study, after consuming walnuts for five days, the participants have high resistance on tempting foods like cake and potato fries. The suppression of appetite has a massive impact on diet plans. It helps us to avoid foods that high in calories and sugar contents.
The walnuts benefit to our body can be beneficial in losing weight. Though walnuts are calorie-dense, only a few amounts of calories were absorbed into our body. Walnuts help you control appetite and hunger without causing digestive health problems.
Improves Brain Activities
Our brain is functioning for 24 hours a day even when we are sleeping. It is crucial that we need to infuse our mind with nutrients to keep sharp and alert all the time.
Indeed, walnuts are good for our brain. It has nutrients like vitamin E, protein, and fats that improve our learning skills, memory and anxiety reduction.
One of the common diseases due to the lack of nut nutrients is Alzheimer. It is a disease due to brain cell damage as we lack the absorption of nutrients good for the brain.
Given this, it is essential that we consider eating walnuts for better brain activities. Over time, walnuts will help us process things around us accurately. Our reflexes will stay sharp, and we will not experience short memory term lose.
The walnuts health benefits also include protection of our brains from inflammation, as we have the right nutrients when we are using it in our day-to-day activities.
Natural Ways to Increase Fertility Health among Men
Daily consumption of walnuts will increase the chances of improving sperm health.
Our lifestyle nowadays begins to have harmful effects on our health, especially in sperm health. Processed food, refined grains, sugar intake, too much coffee, alcohol, and other less ideal eating habits have contributed to reducing sperm function.
Adequate eating of walnuts can have effects on the fertility health among men. It may improve sperm shape, vitality, and mobility. Also, it has the property to protect the damaged membrane of the sperm.
Other Walnuts Benefits
For Radiant and Healthy Skin
Consumption of walnuts promotes radiant and healthy skin. With walnuts vitamins, you will have adequate nutrients for your skin. The role of vitamins B and E from walnuts can reduce stress to our body.
High-stress levels in our body can result in various diseases and can have visible effects on our skin. For example, when we have so much stress from our work, it can formulate wrinkles, and the process of ageing is advancing.
To have glowing skin, using walnuts as a home remedy is another excellent option to test the walnuts benefits in your skin. Walnuts have hydrating components that will keep our skin to look young and fresh.
As preparation, you need to blend 4 pieces of walnuts with two tablespoons of oats, one teaspoon of honey and cream and four drops of olive oil. If successful, you will come up with a walnut paste or walnut face mask with natural ingredients.
Apply the mask on your face and neck areas and let it dry to make sure that your face and neck absorb the nutrients from the mask. Afterward, you need to wash the areas with warm water.
Other than walnuts intake, we can have walnut nutrition through its oil. During the cold-pressed process, the walnuts nutrients are still intact in oil.
Walnut oils are best for skin moisturizers, getting rid of dark circles, and promotes glowing skin. As for moisturizers, walnut oil is effective when applied in lukewarm temperature.
The walnuts oil will penetrate your inner skin and prevent the occurrence of dry skin. It is essential that our skin is moisturized as healthy skin can protect us from skin diseases.
Using walnut oil in your scalp daily will keep you from experiencing dermatitis. Walnuts oil has anti-fungal properties that prevent your scalp from having infections. It will also keep your scalp hydrated with 100% organic ingredients. Note that, having dandruff means that your scalp is dry and lack of nutrients.
Dark circles under your eyes are noticeable especially when you are working late daily. Not enough sleep is one of the reasons for dark circles under your eyes. Lukewarm walnuts oil is said to help get rid of the dark circles. With its properties to calm the nerves under our eyes, walnuts oil prevents the puffiness and recovers the usual form of your eyes. It can lighten the portion of your skin under your eyes.
Natural Care for Hair and Scalp
Other than skin, we are conscious of our hair and scalp. One of the things that people often look after is their hair. Salons and other beauty-product boutiques offer regimens like hair masks, ointment for a healthy scalp, shampoo and conditioner for daily maintenance. They also claim that these products are 100% safe to use and have no side effects over time.
We need to provide care and treatment in our hair and scalp that will reduce the adverse effect on some of our unhealthy daily routine and lifestyles. Best results for hair and scalp treatment are noticeable if we have adequate nutrients from walnuts.
Generally, it recommends applying walnut oil thrice a week will produce the benefits to our hair and scalp. It can be mixed with virgin coconut oil or olive oil for more impressive results.
Our scalp and hair need nutrients from insides; therefore, we need to prefer healthy foods that will provide and strengthen our hair follicles. Aside from being good omega-3 sources, walnuts have also potassium.
Walnuts potassium contributes to a healthy scalp and hair. The benefits of having a healthy scalp are an excellent prevention of getting bald and keeping our scalp hydrated to prevent the onset of dandruff.
Given this, if you have proper treatment and care to your scalp and hair, you can make your hair longer without split ends and breakage. You can apply walnuts oil daily in your hair for stronger and shinier hair.
Other than oil, walnuts can be used as natural coloring components. The walnuts husk can be used to have a better hair color. Walnut oil is very reliable for skin and hair treatment because of the protein contents. Walnuts protein promotes the glowing and vibrant color of our hair.
Recipes of Walnuts with Benefits
Salad Dressing/ Toppings
Walnuts oil can be used in salad dressings. This oil is cold-pressed to preserve the nutrients of walnuts while extracting it. Other than this, there are proper ways to prepare recipes while maintaining walnuts nutrition.
The most common use of walnuts in our meal is to make it as topping to your favorite meal. When you are avoiding fats and salty taste in your cooking, you add semi-crushed walnuts on top of your meat dishes.
By adding walnuts toppings, it will increase the taste of your meal without frying or adding sauces. In this way, you can achieve a healthy recipe without worrying that you ruin your weight loss program.
Moreover, you can make your dressings at home. With natural fruit puree and apple cider vinegar, you can create combinations with crushed walnuts. Ready-made salad dressings in the supermarket have preservatives and artificial ingredients like sugar. You can also bake cookies and muffins with walnuts bits.
Replacement for Gluten Food
Walnuts nutrition comes with more fiber nutrients. The number of calories that we can get from daily consumption of walnuts can replace food with gluten and carbohydrates. Refined grains can contribute weight gain and increase blood sugar which results in type-2 diabetes over time.
As a replacement, include some walnuts to your recipe. Walnuts can replace carbohydrate intake with fibers. Fibers are essentials for a weight loss program because it cuts off your consumption of carbohydrates and other unhealthy foods.
Walnuts as Snacks
Other quick recipes are making walnuts as snacks by combining with fruits, measuring ¼ cup unsalted. It is essential that you should choose unflavored walnuts to avoid preservatives that can alter the natural walnuts health benefits.
Walnuts can be blend together with your favorite classic yogurt. You can also add walnuts as toppings to your side dishes to have some flavorful taste.
Walnuts have a natural flavor that will make your side dishes more exciting and addictive to eat. It can also add a twist to your smoothies and can replace other nuts if you have allergic reaction except for walnuts.
The health benefits of walnuts can have a direct effect on our body. Not only for weight loss but as well as heart attack, diabetes, cancers, Alzheimer’s disease, brain functions, and sperm health.
Indeed, walnuts play a significant role in our health. From hair and scalp to the skin, you can see the walnuts benefits. If following the recommendations of consumption, you can feel the improvement to your health.
Walnuts are available in most supermarkets and grocery stores. Before deciding what to buy and choose from different varieties of walnuts, make sure the walnuts have a mild nutty and sweet smell. Given this, you will be assured that the nuts you will buy are fresh.
How to store properly and to determine if walnuts are fresh?
Walnuts with foul-like paint thinner smell should be excluded from your choices. These characteristics show that nuts are not fresh and already exposed for a long time.
To ensure that your walnuts will not lose its freshness, you need to prepare proper storage. Walnuts and other nuts need to be stored in an airtight container fit to be placed in the refrigerator, crisper drawer or a cold temperature container. When putting inside the fridge, walnuts should be isolated from other perishable goods with a strong aroma like spices, fish and seafood. Proper storage of walnuts will ensure the freshness and nutrients after some time.
If you are following a meal plan for your weight loss program, you have to avoid the flavored walnuts. You need to have the plain ones to get the best walnut calorie to maintain your weight goals.
Side effects of Walnuts
Considering walnuts in our diet and as beauty products, there are side effects that we should be aware of.
First, if you believe that you have allergy with nuts, it is crucial that you seek advice to your doctors. There are components in walnuts that can trigger your allergy. For that reason, you should look for other healthy foods that can provide an adequate amount of nutrients which are likely to have an equivalent of what walnuts benefit provide.
Second, when you consume more than the daily recommended serving, it can result in stomach bloating and diarrhea. Also, over consumption of walnuts can lead to an increase of uric acid and blood pressure.
Lastly, black walnuts variety contains irritants that make your skin red and swollen. Therefore, before applying beauty products with walnuts ingredients, double check the labels and have a small number of tests on your skin to prevent rashes. Also, make sure that walnuts beauty products are safe to use daily.
Walnut benefits should not be taken for granted because of its size. It comes in small size but the nutrients we can find in it make a difference in our body.