Walnut: Health And Healing Benefits

Walnut: Health and Healing Benefits

These energy and nutrient dense nuts have loads of benefits for the heart, brain, cancer prevention, weight management, and overall well-being. Some of the health benefits of walnuts include the following:

Heart Health: Walnuts contain healthy fats and many antioxidant compounds which help in keeping the heart healthy. These compounds help in preventing inflammation, lowers low-density lipoprotein (LDL) levels, and prevent plaque build-up.

• The healthy fats present in walnut lowers LDL (bad cholesterol) levels and prevent its build-up and thus, can reduce the risks of cardiovascular disorders.
• Walnuts are rich in Omega-3 fatty acids which can help in fighting inflammation, reduce blood clotting, lower triglycerides levels and thus, can reduce the risk of heart diseases.

Along with this, the nutrients present in walnut also helps in keeping the blood vessels structurally and functionally healthy. Research has reported that regular walnut consumption is associated with the substantially decreased rate of heart diseases.

Brain Health: Walnut contains several nutrients which are vital for brain health such as folate, omega-3 fats, vitamin E, and melatonin.

• Folate has been reported to contribute to the mood and cognitive functions and its deficiency during aging can contribute to depression and dementia. Folic acid is also essential for the formation of the brain and spinal cord and its deficiency during pregnancy can result in birth defects.
• Omega-3 fats which are present in good amounts in walnuts aid in learning and memory and thus, they are vital for proper brain function.
• Vitamin E is another vital nutrient for brain health which protects the brain membranes and prevents neuro-degeneration thus, contributing to brain health.
• Melatonin present in walnut contributes to body rhythm i.e. sleep and wake-up cycles. It also acts as antioxidants.
• Walnut is loaded with phenolic antioxidants that are vital for keeping all the organs healthy and contribute to overall wellbeing.

Thus, all these nutrients packed together in walnut helps in keeping brain healthy and active and prevent dementia, depression and mood disorders.

Cancer Prevention: Cancer is caused due to uncontrolled cell divisions. As walnuts are a rich source of antioxidants they may help in preventing this oxidative damage.  Many of these compounds present in walnut have been studied for their anticancer properties.

For example, Ellagic acid has been reported to have an anticancer effect on colon cancer cells. Similarly, omega-3 fatty acids have also been reported to reduce cancer cell growth. Thus, overall walnut is loaded with anticancer compounds.

Weight Management: Daily nut consumptions including walnut is associated with healthy weight management.  Though walnut is energy dense, it doesn't contribute to weight gain. Its regular consumption gives satiety thus preventing binge eating and contribute to a healthy weight.

Increase Sperm Count: Research has also reported that walnut consumption can also improve male reproductive health by increasing sperm count, motility, and morphology.

Diabetes: Walnut consumption may also help in preventing the incidence of type 2 diabetes. Walnuts help in lowering LDL levels and keeps the blood vessels healthy, both these factors can add to the risk for type 2 diabetes. Walnut consumption can also aid in managing diabetes and its related disorders.

Walnuts are quite safe for most people while a few are allergic to it. The people who are allergic to walnut should not consume it. In general, walnuts are a great food with lots of benefits and loaded with nutrients which are found in selective food sources. The skin of walnut is very rich in antioxidants, so walnut should be consumed with its skin intact. Include this nut in your daily nut intake to contribute to a healthy heart, a sound brain, and overall well-being.