Walnuts are a good source of fibre, vitamins, lipids, and minerals including magnesium, zinc, iron, and potassium, to mention a few. According to research, walnut intake improves brain function.
These are the following benefits of walnut to the body.
1. It has the capability of lowering inflammation.
Inflammation, which may be induced by oxidative stress, is the root of many diseases, including type 2 diabetes, cancer, Alzheimer's disease, and heart disease. Walnut polyphenols may help to fight oxidative stress and inflammation. Ellagitannins, a kind of polyphenol, may have a role in this.
2. It can help you lose weight.
Walnuts have high-calorie content, however, studies show that the amount of energy they provide is 21% lower than what would be predicted based on their components. Walnuts helped to regulate appetite and decrease hunger. According to the researchers, the effect of walnuts on satiety may be linked to changes in the central nervous system that modify food signals. Obesity risks may be reduced as a result of this modification.
3. It promotes skin health.
Walnuts are strong in antioxidants such as vitamin E, which keep your skin looking young and smooth. Walnut oil may also be used to protect your skin from drying out, so it's a great addition to your skincare routine.
4. It's a high-Omega-3 Plant.
Walnuts include more omega-3 fat than any other nut, with 2.5 grams per 1-ounce (28-gram) dose. Alpha-linolenic acid is the name for the omega-3 fat found in plants, which includes walnuts (ALA). It is an essential fatty acid, which means you must obtain it via your food.
The Institute of Medicine recommends a daily intake of ALA of 1.6 grams for males and 1.1 grams for women. One serving of walnuts satisfies this requirement.
5. It has the potential to lower the risk of some cancers.
According to test-tube, animal, and human observational studies, walnuts may lower the risk of various cancers, including breast, prostate, and colorectal cancers.
Walnuts are high in ellagitannins, a kind of polyphenol. These can be converted to urolithins by certain intestinal bacteria.
Urolithins may have anti-inflammatory effects in the gut, which might explain why walnuts may help prevent colorectal cancer. The anti-inflammatory properties of urolithins may also assist to protect against other malignancies.
6. It boosts fertility
Improved sperm viability and motility are some of the advantages of walnuts. They may also aid sperm production, improve sperm quality, and prevent sperm morphology or aberrant sperm growth.
7. It helps to lower blood fat levels.
Heart disease risk has long been related to high levels of “bad” LDL cholesterol and triglycerides.
Walnuts have been proven to lower cholesterol levels when consumed regularly.
Apolipoprotein-B, which is a measure of how many LDL particles are in your blood, was also reduced by nearly 6% in walnut eaters. Apolipoprotein-B is a significant risk factor for heart disease when it is high.
8. It aids in the prevention of depression.
Although having a balanced diet, in general, might assist with depression, studies have shown that having low systemic omega-3 levels can be especially detrimental. This is understandable because omega fatty acids are beneficial to the brain! Walnuts are high in omega-3 fatty acids, which can aid to avoid depression.
9..It's beneficial to diabetes patients
Walnuts can help to lower your risk of Type II diabetes. They're high in protein, good fats, and fibre. Diabetics can eat them without concern because they don't contribute to their weight.
10. It makes hair and nails stronger.
Walnuts' high levels of biotin, or Vitamin B7, are considered to help hair and nails grow stronger and longer and prevent hair loss. Walnuts include vitamin E, which aids in the healthy shine of your hair and nails.
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