Nutritional Benefits | Walnuts | Health benefits | Diet | Risks
You must have been eating walnut without knowing the health benefits. There are a number of health benefits of walnut that will make you love eating it the more.
There are two types of walnuts; the black walnut and the brown walnut. After chewing walnut and you drink water, your mouth becomes bitter.
Eating and Storing Walnuts
Walnuts can be consumed just like that as snacks. It can be stored in a cool environment to avoid it from spoiling.
Walnuts are best to be consumed when it is unsalted.
Nutritional Benefits of Walnuts
Walnuts contain about 65% of fats and 15% of proteins.
One ounce which is about 7 walnuts contain(2):
- 185 calories
- 2.5 grams of monounsaturated fat
- 1.7 grams of saturated fat
- 4.3 grams of protein
- 3.9 of carbohydrates
- 1.9 grams of fiber
- 0.7 grams of sugar
The vitamins and mineral content of an ounce of walnuts are as follows:
- Walnuts contain up to 3% of your daily recommended amount of calcium which is required in building of bones and teeth.
- It contains up to 10% of your daily iron which is helps to carry oxygen in the haemoglobin of red blood cells throughout the body to enable the production of energy.
- It contains up to 5% of your daily potassium
- It contains up to 14% of your daily magnesium
- It contains up to 7% of your daily folate. The deficiency in folic acid may cause birth defects for a pregnant woman.
- It also contains copper which helps to promote and maintain heart health. Copper also helps to maintain bone nerves and helps to boost your immune system.
- It contains vitamin high level of vitamin E.
Walnut also contain antioxidant compounds such as ellagic acid, catechin, melatonin and phytic acid. These antioxidants have various health benefits like promoting heart diseases, reduce the risk of heart diseases and cancer.
Health Benefits of Walnuts
Plant-based foods have been known to help reduce many lifestyle-related health conditions.
Walnut health benefits ranges from reducing the risk of gall bladder diseases, epilepsy, Walnuts, boosting heart conditions among many others.
Gallstone disease
A research conducted in American Journal of Clinical Nutrition found out that people who eat walnuts have a reduced risk of cholecytectomy, an operation used to remove the gallbladder.
Bone Health
Walnuts are good sources of copper, manganese and calcium. The deficiency in these minerals lead to lower bone mineral density and possibly osteoporosis – a condition where bones become thinner and less dense, making them easier to fracture and break. Insufficient copper also leads to joint dysfunction and pains around the joints.
It also contains magnesium which helps the bones to absorb more calcium which leads to bone formation.
Heart Health
Walnuts contain monounsaturated and polyunsaturated fatty acids found in walnuts which have been shown to decrease LDL (harmful) cholesterol and triglyceride levels. This helps to reduce the risk of cardiovascular disease, strokes and heart attack.
According to a publication in the British Journal of Nutrition, the risk of coronary heart disease is 37% lower than those consuming nuts more than four times per week compared to those that do not consume or rarely consume nuts.
Weight Management
A research published in the Asia Pacific Journal of Clinical Nutrition, showed that nut consumption is associated with higher levels of energy use while resting. This implies that it helps in weight loss.
Another study published in American Journal of Clinical Nutrition also found out that women who eat nuts regularly lose more weight over an eight year period than those who rarely consume it.
Epilepsy
People with epilepsy have been found to be deficient in mangenese. Also, rats that are deficient in manganese have shown to be more susceptible to seizures. However, it has not been proven that deficiency in manganese results to epilepsy.
Cancer prevention
Cancer is a disease which occurs as a result of abnormal cell growth. Cancer can be greatly reduced by eating healthy food.
Walnuts are rich in several bioactive components that have anticancer properties such as phytosterols, gamma-tocopherol, omega-3 fatty acids and antioxidants polyphenols.
Regular consumption of walnuts has been linked to lower risk of colon and prostate cancer.
Risk effects of Walnuts
Who Should Consume walnuts?
Just like many other nuts, walnut also has its side effect. Before we go into the health benefits of walnuts, let’s talk about who walnuts are made for.
Walnut is not for those that are allergic to nuts. So, if you are allergic to nuts, try and avoid eating walnuts. The symptoms of an allergic reaction can range from itchy mouth to anaphylactic shock, a life-threatening condition.
Since walnut contains fat and also helps you to gain weight, try and avoid eating it if you are on a low-calorie diet.
References
https://www.medicalnewstoday.com/process
https://www.ncbi.nlm.nih.gov/pubmed/26219369
Cleveland Clinic: “Nutrition: Nuts & Heart Health.”
Michigan State University Extension: “Preserving Fresh Walnuts to Maintain Nutritional Content.”
American Institute for Cancer Research: “Walnuts.”
Originally posted 2022-04-05 19:04:16.
It’s amazing how you can use walnuts in your diet to prevent heart complications and improve your weight control! My friend asked me for advice on how to start a new diet routine that’ll help him lose his beer belly. I think the idea of starting his diet with new healthy food choices is a good plan.