What is Walnut? Know about its Health Benefits
Dried fruits are considered effective for relieving many types of health problems because they are rich in nutritious elements. Apart from this, dry fruits do not contain any kind of chemical. For this reason, consuming dry fruits is considered even better. Walnuts have an important place in these special dry fruits and prove to be very beneficial for health. Apart from this, it is also helpful in keeping many health diseases away.
Walnut is a dry fruit which holds its important place in the category of nuts because it is full of antioxidants and many nutritious elements. Its botanical name is Jugalus genus. Walnut fruit contains seeds, which are tasty and crunchy. It is used to make a variety of foods and dishes such as cakes, cookies, energy bars, etc.
Nutrients present in Walnuts
Walnuts are an excellent source of many nutritious elements and minerals which are beneficial for health in many ways. It contains calcium, potassium, magnesium, phosphorus, manganese, zinc, protein, vitamins etc. Apart from this, water, energy, carbohydrates, iron, fiber and fatty acids are also present in walnuts which protect our body from diseases. Walnuts are dried or consumed with milk.
Benefits of Walnut
For heart health
Walnuts are very beneficial in keeping the heart healthy. According to the report published on the website of NCBI (National Center for Biotechnology Information), walnuts help in keeping the arteries healthy. Walnuts contain a good amount of Alpha Linolenic Acid (ALA) which displays the properties of a type of omega-3 fatty acid which prevents the accumulation of fat in the blood arteries. Apart from this, it also contains polyunsaturated fatty acids (PUFA), which are beneficial for the cardiovascular system. Therefore, by consuming walnuts daily, the risk of all heart related problems such as irregular heartbeat and heart blockage, etc. is reduced.
To reduce weight
Walnuts contain fiber which helps in reducing obesity. The fiber present in walnuts improves metabolism by preventing the deposition of fat. Therefore, to lose weight, you must include walnuts in your diet.
Beneficial in diabetes
Walnut consumption is beneficial for diabetic patients. According to a report published by NCBI, the consumption of walnuts proves helpful in the prevention of diabetes. Research conducted by a university in Beijing in this regard shows that the walnut tree and its leaves have anti-diabetic properties due to which it works to reduce the amount of glucose in the blood. Therefore, consuming it is beneficial for diabetic patients.
Beneficial for brain
Walnut consumption is good for improving the functioning of the brain and maintaining its activity because omega-3 is found in abundance in walnuts, which has a positive effect on brain function. It also improves memory and concentration by improving memory. Apart from this, the polyunsaturated fat present in walnuts reduces anxiety, stress and depression.
For bone development
Walnuts contain high amounts of calcium and magnesium, potassium and vitamins which helps in preventing the disease of osteoporosis (weak and fragile bones) by aiding in the development of bones. Therefore, walnuts are considered good for the development of bones.
For gut health
Walnut consumption is considered good and useful for the stomach because a good amount of fiber is found in it. According to research done on this, consuming 43 grams of walnuts daily is a probiotic and producer of butyric acid in a healthy person which promotes good bacteria. This helps to keep the intestines healthy. Apart from this, riboflavin i.e. vitamin-B2 is found in walnuts which is beneficial for the digestive system.
For the immune system
Walnuts contain protein and vitamins that work by affecting the immune system. In addition, walnuts have antioxidant and anti-bacterial properties which are helpful in fighting infection and also provides protection to the body.
Helpful in preventing cancer
Walnuts are rich in antioxidants and phenolic acids. Therefore, it stops the process of spreading cancer in the body. It also destroys cancer cells. Walnuts are especially beneficial in preventing breast cancer, colon and prostate cancer. According to the report published on the website of NCBI, there are antioxidant and anti-cancer properties present in walnuts which are helpful in preventing breast cancer. Therefore, walnuts are considered a good and effective remedy in the prevention of cancer.
Many nutrients are present in walnuts which are very important for pregnant women. The calcium and magnesium found in it help in the health of the pregnant woman and the development of the bones of the fetus. Apart from this, magnesium is also helpful in preventing low birth weight and increasing blood pressure of pregnant women.
Beneficial for the skin
Walnut consumption is very good for the skin. It works to take care of the health of the skin. The antioxidant and vitamin B present in it removes many problems related to the skin. Along with this, the vitamin E present in it is also very beneficial for the skin. Apart from this, applying walnut oil on the skin removes the problem of fine lines, acne, wrinkles and aging. This oil improves the elasticity of the skin and maintains its moisture level.
Beneficial for hair
Walnuts are a nutritious fruit which is beneficial for hair. The nutrients present in it work to make the hair healthy and strengthen them. Vitamin E present in it gives essential nourishment to the hair. It also works to promote hair growth. Due to its moisturizing properties, its oil is also applied to the hair. Therefore, walnut oil is considered a natural anti-dandruff agent.
Use of Walnuts
- Walnut is used directly as a dry fruit.
- The dried fruits of walnuts are consumed by making a thick mixture of curd or banana.
- Walnuts are used in the form of jam.
- Walnut powder is consumed by mixing it with mixed salads, caramels, mushrooms, pasta etc.
Side effects of Walnut
- Walnuts contain a good amount of fiber and calories. Therefore, consuming it in excess can cause stomach problems.
- If a person is allergic to walnuts or products made from it, then avoid its consumption.
- Walnut oil can cause skin rashes so use it only after conducting a patch test.