Walnuts

Walnuts

Scientific Name – Juglans regia

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories654
Total Fat65 g
Saturated fat6 g
Polyunsaturated fat47 g
Monounsaturated fat9 g
Cholesterol0 mg
Sodium2 mg
Potassium441 mg
Total Carbohydrate14 g
Dietary fiber7 g
Sugar2.6 g
Protein15 g
Vitamin A0%
Vitamin B-625%
Vitamin B-120%
Vitamin C2%
Vitamin D0%
Calcium9%
Iron16%
Magnesium39%

Walnut’s Facts

GREAT FOR HEART HEALTH

Due to the high levels of omega-3 fatty acids in the walnuts, they are very beneficial to the cardiovascular system. It has been found that eating just a few walnuts per day can help reduce the blood pressure, so those with high blood pressure take note! The omega-3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of the good cholesterol. This is again beneficial for the heart.

IMPROVES BONE HEALTH

EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.

IT HAS CANCER-FIGHTING PROPERTIES

It may help reduce not only the risk of prostate cancer but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half and slowed tumor growth by 50 percent as well.

HELPS WEIGHT LOSS

Contrary to what people believe, walnuts can form a part of weight management diet. Several studies have suggested that regular consumption of walnuts is unlikely to cause weight gain or obesity. In fact, an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber that help provide satiety. Any successful weight management plan must include satiety factor; so, walnut is undoubtedly the right food to consider if you are in a weight management program. Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight.

WORK AS A NATURAL ANTIPERSPIRANT

Walnut leaves contain tannin, an organic substance which reacts with proteins for a contracting or tightening effect. They can “shrink” sweat glands and reduce perspiration. You can boil dried walnut leaves in water to make a decoction which will function as an antiperspirant wash. So, say goodbye to chemical deodorants and let a walnut wash handle your sweaty armpits and feet.

IT IS GOOD FOR IMMUNITY

They have high amounts of antioxidants in them that keep 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.

WALNUTS IMPROVES METABOLISM

One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by them. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

IT HAS RARE AND POWERFUL ANTIOXIDANTS

Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin. Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable,” and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.

IMPROVES SLEEP

Walnuts contain a compound called melatonin, responsible for conveying messages regarding the cycle of light and dark to the body. Since melatonin is already synthesized by the body, consumption of walnuts increases the blood levels of melatonin, thereby inducing sleep. That’s why eating walnuts can be a great way to improve sleep.

CAN TIGHTEN PORES

The tannins in walnut leaves can have an astringent effect on your skin too. So, if enlarged pores are causing you distress, use a walnut leaf wash for a pore-tightening effect to improve the texture of your skin.

GOOD FOR BRAIN HEALTH

The omega-3 fatty acids present in the walnuts are also good for the brain. Having food rich in omega-3 fatty acids keeps the nervous system working smoothly and improves your memory.

CONTROL OF 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.

IMPROVED REPRODUCTIVE HEALTH IN MEN

One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over a one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.

MAKES YOUR SKIN GLOW

Walnuts are rich in B-vitamins and antioxidants that prevent your skin from free radical damage and prevents wrinkles and signs of aging. So, if you want glowing skin long into your middle-age, eat walnuts.

IT CAN IMPROVE HAIR GROWTH

Applying walnut oil on your scalp and massaging it into your hair roots can nourish hair and promote hair growth. It is thought that it works because it contains essential minerals like iron, zinc, and copper which help in the growth of healthy hair.

IT HAS INFLAMMATORY PROPERTIES

Those with inflammatory diseases like asthma, arthritis, and eczema can benefit from walnuts as they have high amounts of fatty acid in them.

GREAT FOR PREGNANT WOMEN

Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby’s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.

CAN SLOW DOWN AGING

Walnuts pack in a lot of antioxidants like polyphenolic compounds and flavonoids which prevent untimely cell damage in your body caused by reactive molecules called free radicals. That’s how these nuts slow down aging.

FOR CONSTIPATION AND DIGESTIVE SYSTEM

Walnuts are rich in fiber, and they are a great way to keep your digestive system functioning properly. All humans require fiber on a daily basis to keep their bowels functioning correctly. Usually, the common sources of protein, such as meat and dairy products, lack fiber. Having walnuts daily can help you with digestive problems and keep your bowels functioning properly.

HEALTHIER SCALP

The regular application of walnut oil keeps the scalp moisturized and hydrated, thus keeping medical conditions such as dermatitis at bay. The antifungal properties of walnut oil are beneficial in preventing the infections triggered by ringworm. This further ensures a healthier and cleaner scalp. A healthy scalp will lead to healthy hair.

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