Walnuts are more than mere brain food
Walnuts are edible, round, single-seeded fruits of a walnut tree, which is enclosed in a thick inedible husk. This heart-healthy snack is packed with EFAs (essential fatty acids), carbohydrates, vitamins, calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Walnuts are a delicious and crunchy way to add extra nutrition to meal and thus, maintain a proper blood composition, flexibility of blood vessel walls, correct balance in inflammation-regulating molecules.
Health benefits
A great stress buster: Those with elevated LDL cholesterol levels realized that walnut and its oil reduces blood pressure and also helps in elevating the mood. In children walnuts are known to compensate EFAs.
Good for diabetics: Those suffering from diabetes can consume walnuts without worrying much about weight gain. In fact, walnuts consumption improves the metabolic parameters in type2 diabetics and is inversely proportional to the risk of developing the disease. Secondly, experts have found better fat composition in type 2 diabetics.
Strengthens heart, monitors blood pressure: Walnuts are packed with the goodness of omega-3 and monounsaturated fatty acids. Secondly, the amino acid l-arginine in the nut helps multiple vascular ailments and reduces the risk rate of cardiac arrests and lowers blood pressure. Studies reveal that those with high levels of the alpha-linolenic acid (ALA) are less prone to fatal heart attacks.
Combats/slows down spread of cancer cells: While the antioxidant properties of walnuts reduces the chances of chronic oxidative stress, while the anti-inflammatory properties helps lower risk of chronic inflammation. These combined reduce the threat for cancer development – including breast and prostates.
Promotes brain health: Walnuts have several neuroprotective compounds like vitamin E, folate, melatonin, omega 3 fats and more. These aid brain health and reduce the chances of oxidative stress, increase health span and enhance cognitive and motor functioning.
Supports bone health: The anti-inflammatory nutrients in walnuts may play a special role in support of bone health. The EFAs present in the nut increases calcium absorption and deposition while reducing calcium excretion.
Manages weight: Walnut diets reduce “abdominal adiposity”. This means the nut reduces and slows the deposition of fat around the mid-section and waistline. Though walnuts are high-fat, high-calorie foods and primarily considered as contributing to obesity and weight gain, but experts say they are unique in their collection of anti-inflammatory nutrients which overshadow the high-calorie and high-fat risk.
Boosts metabolism: EFAs in walnuts, fulfil the need of minerals like calcium, iron, zinc, potassium, copper, manganese and selenium in the body. This gives a boost to the metabolism, increases stamina, ups development of sperm generation, aids digestion, nucleic acid synthesis etc.
Powerful antioxidant: Experts reveal walnuts have the highest total polyphenols. Polyphenols are a type of antioxidant associated with the prevention of degenerative diseases. They control the ageing process by fighting free radicals and they also prevent chemically-induced liver damage. Some of these antioxidants include quinone juglone, tannin tellimagrandin, and flavonol morin.
Laden with anti-inflammatory properties: The nut has plant-based omega-3 fat alpha-linolenic acid (ALA), which prevents blood clots formation. These anti-inflammatory also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer. Large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx), which is a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone.
Has astringent properties: Walnut oil is an excellent carrier/base oil and used in aroma therapies, massages and more. It is an essential ingredient used in the preparation of cosmetics like scrubs etc. it also helps in delaying the ageing process.
Some commonly asked questions
Must we peel the skin of the walnut before eating it?
Once the walnut has been shelled, one could see a whitish, waxy or flaky skin. Roughly, about 90% of phenols including phenolic acids, tannins and flavonoids, are found in walnuts’ skin.
Must we eat the skin after shelling it?
Certain phytonutrients like the quinone juglone are found only in walnuts. Other phytonutrients—like the tannin tellimagrandin or the flavonol morin—are also rare and very good for health
Caution: Those suffering with herpes must essentially avoid walnuts as the high level of arginine in it could deplete the amino acid lysine and induce recurrences.
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