Walnuts | 5 Benefits of Eating Walnuts | Serving Tips | NatureLoC
Walnuts
Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. They have a delicious taste and crunchy texture, which is why they are used in cookies, cakes, cereals, energy bars etc. It is referred as ‘Akhrot‘ in Hindi, ‘Akrottu‘ in Tamil, ‘Akrothandi‘ in Malayalam.
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Walnuts Health Benefits
Prevent Cancer
They have the capability of controlling the growth of cancer cells in the body. The phenolic compounds, omega-3 fatty acids, gamma-tocopherol, and other antioxidants found in them recorded a control on human cancer cells, including breast, prostate, and pancreatic cancer. A study found that consuming a few walnuts each day can help reduce the risk of breast cancer.
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Heart Health
Due to the high levels of omega-3 fatty acids in it, they are very beneficial to the cardiovascular system. Eating just a few per day can help reduce the blood pressure. The omega-3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of the good cholesterol. The inclusion of these nuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply.
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Brain Health
Walnuts contain omega-3 fatty acids, which help improve memory and focus. Omega-3 fatty acids coupled with iodine and selenium ensure optimum functioning of the brain. These nuts are known to treat cognitive disorders like dementia and epilepsy. Having walnuts keeps the nervous system working smoothly and improves your memory.
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Control Diabetes
People suffering from diabetes can have walnuts on a regular basis without any significant weight gain since they contain a high amount of polyunsaturated and monounsaturated fats. A study found that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.
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Bone Health
Walnuts contain an essential fatty acid called alpha-linolenic acid. This alpha-linolenic acid and its compounds have been associated with stronger and healthier bones. Also, as you intake omega-3 fatty acids through walnuts, inflammation decreases, and this is related to keeping the bones stronger for a longer duration. They increase calcium absorption and deposition while reducing urinary calcium excretion.
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Serving Tips
Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows:
- Add chopped nuts to chicken and fish right before cooking them.
- Ground the nuts and use the powder on sandwiches, salads, or any other dish.
- Add chopped walnuts to desserts for a nutty flavor.
- Add it to yogurt and berries to make a healthy dessert.
- Roast the nuts for a healthy snack option.
Walnuts come packed with nutrients. So start using these nuts today and reap their benefits to lead a healthier life.
