Let's first have a look at why walnuts are so nutritionally rich. The serving size of walnuts is about 1 ounce or 28 grams and contains the following:

  • Calories
  • Protein
  • Fat
  • Carbohydrates
  • Fiber
  • Vitamins:
  • Minerals

Due to its highly rich nutritional content, walnuts do have dramatic effects on your health.

 

Health Benefits of Walnuts

 

1. Heart Health

The most recognized advantage of walnuts is that it is heart heart-healthy. Moreover, the nuts also contain the most omega 3 fatty acids in alpha-linoleic acid or ALA. ALA lowers inflammation and enhances blood vessel function. Both of these functions have a propensity for lowering the risk of heart disease.


  • Lower Cholesterol Levels: True for most, consumption of walnuts regularly goes hand in hand with lower levels of LDL, or bad cholesterol. A study in the American Journal of Clinical Nutrition reported that diets that included within walnuts lowered their LDL cholesterol levels and thus made them have healthier hearts.
  • Blood Pressure Regulation: Walnuts are also said to reduce blood pressure, the other broad key of heart health. A study on the effects of walnuts in patients who have high blood pressure found that an increase in their blood pressure level was highly observed in those who had walnuts.

2. Brain Health

Walnuts are widely known as "brain food." Not surprisingly, it does not have this name for nothing. This form of nutrition, which exists within just one walnut, enhances the functionalities of both mental and brain workings.

  • Antioxidant and Anti-Inflammatory Activity: Antioxidants and phenolic compounds in walnuts may have an anti-inflammatory effect to mediate adverse oxidative stress pathophysiology, which is associated with neurodegenerative diseases like Alzheimer's and Parkinson's. Nutrition given to older adults that had improved functionality of their brains correlated well with nut consumption that included walnuts.
  • Better Cognitive Function: There are proves that walnut consumption may affect better memory and cognitive functioning.

3. Weight Management

Although walnuts are calorie-rich, it can add much to weight management.

  • Healthy Snacking:  One researcher observed that the people that took snacks such as nuts particularly walnut were fuller than those who took other carbs based snacks foods.
  • Metabolic Boost: According to nutritionists, it is possible to get a spectacular increase in metabolism due to the protein, fiber, and healthy fats contained in walnuts. It facilitates easier achievement of a preferred body weight, apart from what, body composition alterations recommend-adding walnuts to a healthy diet reduce body fat.

4. Antioxidant Properties

The nuts contain antioxidants. These are the body's essentials to combat the free radicals inside the body. Free radicals initiate oxidative stress; such stress has been implicated in contributing to many chronic illnesses.

Disease Prevention: Antioxidant consumption of food products, and specifically walnut, generally lowers the risk of suffering from chronic diseases, including cancers and diabetes. Research findings that are available indicate that antioxidant diets generally lower the incidence cases of definite cancers categorized as either breast or prostate origin.


View More: 6 Incredible Cashew Nut Benefits


5. Bone Health

Walnuts contain some minerals important in the maintenance of healthy bones, among which are magnesium, phosphorus, and calcium.

  • Supports Bone Density:  Addition of walnuts in any nutritionally sound diet would result in its accumulation and strengthening.
  • Helps prevent Osteoporosis: A good diet can be reasonably assumed to have a preventive effect on the condition of osteoporosis, much more during the later stages of life. Scientific research has proven that those with habitual consumption of nuts had greater bone mineral density.

6. Diabetes Management

Walnuts might help the diabetic or person who is likely to become a diabetic.

Improvement of Glycemic Control: Walnuts are high in fat and fiber, and these two nutrients together can strongly level blood glucose at meals and potentially minimize variability of spikes. One report of a diet study among type 2 diabetic patients reported that inclusion of walnuts in the diet improved glycemic control, as found in diet studies of intake among those patients.

 

7. Healthy Skin

The micronutrients present in walnuts may further lead to healthy skin.

  • Healthy Fats: Omega-3 fatty acids present in walnuts that retain moisture in it would keep the skin looking more elastic and healthy. Healthy fats will toughen up that outer skin layer, protecting it against all forms of outer environmental damage.
  • Antioxidants: The antioxidants in walnuts are going to take care of the skin from the outer environmental damage caused by UV rays and pollutants. A rich diet of walnut might indicate glowing and healthy, younger-looking skin.

8. Gut Health

Walnut is a superb dietary fiber that acts as a medium to maintain one's gut health.

  • Digestive Health: Fiber in walnuts maintains proper bowel movement and prevents constipation. A diet rich in fats is also often related with fewer chances of gastrointestinal disorders.
  • Prebiotic Effects: Walnuts function as a prebiotic, feeding your good gut bacteria. It helps support gut health, which influences digestion. Generally speaking, a healthy gut microbiome is very healthy, and it usually controls everything from your mood to your immune function.

How to Add Walnuts to Your Diet

Actually, it is not that challenging to incorporate walnuts into your diet. Here are easy ways to enjoy these nutritious nuts:

Storage Tips for Walnuts

Keeping Fresh and of Quality

The proper storage tips to retain the freshness and the nutritional benefits of walnuts are as follows:

  • Store walnuts in a cool dry place, avoiding them from the direct sun. They can be stored fresh in an airtight container.
  • Refrigerate: Walnuts can be stored for longer periods if kept inside the refrigerator. This may come in handy because they are not going to get rancid at least during warmer states.
  • Freezer: If one does buy walnuts in bulk, freezing them will keep them at their best. They will last for months if left in an airtight container or freeze bag.

Conclusion

Walnuts are fabulous health products. They are nutrient-dense delicious complements to an diet. They promote the well-being of your heart and brain, help with weight loss, as well as preserve a healthy gut. Introduce walnuts into your daily foods and you will be taking a small easy step toward improving your health and well-being. Grab a fistful of walnuts, enjoy the savory crunch while reaping the many benefits they have to offer. Enjoy them as a snack or mix them into your salads and baked in fantastic baked goods-walnuts will feature in the majority of a well-rounded diet and will help you lead a much healthier lifestyle.


Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.