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Health benefits of walnuts

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Health benefits of walnuts

Walnuts are edible seeds from the trees of the Juglans genus. Walnuts are rounded, single-seeded stone fruits of the walnut tree commonly used for the meat after fully ripening.

Nutritional values per 100 grams of walnuts

  • Walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber (table).
  • Energy – 654 calories
  • Total fat – 65 g
    • Saturated fat – 6 g
    • Polysaturated fat – 47 g
    • Monosaturated fat – 9 g
  • Sodium – 2mg
  • Potassium – 441 mg
  • Total carbohydrates – 14 g (In which Dietary fibers are about 7 g and sugar 2.6 g
  • Proteins are about 15 g
  • Vitamin and minerals in Walnuts are Vitmain A, Calcium, Vitamin D, Vitamin B-12, Vitamin C, Iron, Vitamin B-6, Magnesium.

Health benefits of walnuts

  • The walnut is nutrient-dense with protein and essential fatty acids.
  • Walnuts have cancer fighting properties. According to the studies Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well.
  • Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA. Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors. Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots.
  • Walnuts contain several unique and powerful antioxidants which include quinone juglone, the tannin tellimagrandin, and the flavonol morin, which combating free radicals and act as anti-ageing agent.
  •  In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain.
  • Adding walnuts to your diet can help you to maintain your ideal weight over time.
  • Walnut show their impact on male fertility.
  • Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants.These antioxidants “can decrease the enhanced vulnerability to oxidative stress that occurs in aging,” “increase health span,” and also “enhance cognitive and motor function in aging.”

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