Walnuts are among the oldest tree foods
grown by man, with their importance being highlighted back in 7000 B.C. Today,
due to diet restrictions and several disbelief people avoid eating walnuts
considering that they are calorie-rich and fat dense in nature. However, the
fact that walnuts are immensely rich in nutrition and their benefits ranging
from metabolism to heart health and beauty cannot be overlooked. Here are top
10 reasons walnuts must be included as a part of healthy diet.
1. Help to
reduce weight: 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 into a weight management
program. Despite being ‘dense in calories, walnuts can be an important tool in
helping you lose weight.
2.
Induces 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.
3.
Great for your hair: Walnut is a good ‘hair food’ too. This is
because walnuts contain biotin
(Vitamin B7) that helps strengthen hair, reduce hair fall and
improve hair growth to certain extent. In addition to walnuts, you can try these
foods to prevent hair loss.
4.
Prevents heart
disease: Among all
the dietary plants and nuts, walnuts contain the highest amount of
antioxidants. Around 100 g of walnuts will give more than 20 mmol antioxidants,
which makes them extremely effective in combating heart disease by their
ability to destroy free radicals. They are also loaded with omega-3 fatty acids that lowers bad cholesterol and
increases the production of good cholesterol making it a great snack to keep
your heart in great health
5.
Boost your sperm
quality: Eating
2.5 ounces of walnuts per day improves semen quality in healthy young men,
researchers say. According to a study by UCLA researchers, eating 75 grams of
walnuts a day improves the vitality, motility, and morphology of sperm in
healthy men aged 21 to 35.
6.
Helps you live longer: Eating a handful of walnuts just thrice a week
is the key to a longer life, a study has found. Scientists discovered that
these edible seeds cut the risk of dying from cancer by 40 per cent and from
cardiovascular disease by at least 55 per cent. In general, nut eaters in the
research had a 39 per cent lesser risk of death and walnut eaters in particular
a 45 per cent reduced threat
7.
Reduces breast cancer risk: The
researchers at the Marshall University found that a daily dose of walnuts –
equal to 2 ounces a day in humans – reduces the growth of breast cancer tumors
in mice. Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards
School of Medicine, and colleagues studied the mice from the mother, through
conception and throughout life. They then compared mice given walnuts to those
fed a regular diet. The research found that the group whose diet included
walnut at both stages developed breast cancer at less than half the rate of the
group with the typical diet. In addition, the number of tumors and their
sizes were significantly smaller.
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