The Juglans genus trees provide a beneficial seed called ‘Walnut’. It is the most edible single seeded nut and is in round form. This seed is covered by a hard covering that is two-halved and is not fit for consumption. These trees are grown more in California. The seeds are rich in proteins, carbohydrates, essential minerals and fatty acids and other beneficial nutrients.
The other name for walnut is ‘brain food’ since its similar to the shape of brain. And because of this, it is known to be the sign for high intellectual performance. The brain action is doubled because of the presence of omega-3 fatty acid in walnuts. Also with iodine and selenium it gives additional benefits to brain. They are also considered to be the ’Power food’ because of its high stamina.
Nutritional Content In Walnuts:
The walnuts have high nutritional values such as energy around 200 calories in 30 grams. Also provides proteins, carbohydrates, both unsaturated and saturated fat content and dietary fiber.
Potassium, copper, selenium, calcium, phosphorus, manganese, zinc, sodium, magnesium, are available in minerals. Whereas in vitamins, vitamin K, B12, C, A, E, B6, niacin, folates, riboflavin, pantothenic acid and thiamine. Also carotene, zeaxanthin and lutein are present in carotenoids. The walnuts even have phytosterols that helps in keeping a healthy body.
What are the Health Benefits Of Walnuts?
There are lots of health benefits in walnut like lowering of Low Density Lipoprotein (LDL), increasing the metabolic activity and prevents diabetes. These walnuts have anti-inflammatory, anticancer and antioxidant abilities that makes it more nutritious and a natural medicine.
Healthy heart function:
The presence of omega-3 fatty acid monounsaturated fatty acids such as oleic acid helps in improving heart functioning. The walnuts have essential fatty acids such as arachidonic, linolenic and linoleic acid that aids in the prevention of coronary heart diseases leading to the increase in the lipid production. The walnut also increases the good cholesterols and reduces the bad cholesterol level which helps in maintaining a fit body. Regular consumption of walnuts leads to the more essential fatty acids ingestion in the body that is necessary to reduce the problems related to heart diseases and high blood pressure.
Stronger Bones:
The calcium content in walnut helps in the higher absorption and deposition in the body. It also reduces the calcium excretion in urine and essential fatty acids play a vital role in providing stronger and healthier bones.
Increases the Metabolic activity:
The presence of EFA and minerals such as selenium, potassium, iron, copper, zinc, calcium, manganese and magnesium helps in improving the activity of metabolism. Hence, you can see improvement in your the digestion process, sperm production, nucleic acid fusion and growth and development.
Prevents Diabetes:
The presence of monounsaturated and polyunsaturated fat contents aids in the control of diabetes. The problems developed are minimized in body, when the nuts are consumed on regular basis. The walnut does not increase the weight in human body.
Anticancer treatment:
The walnuts prevents development of the tumour cells, which is due to the phenolic substances & antioxidants present in walnuts. Hence, the walnuts are used in anticancer treatments.
Anti-inflammatory abilities and vitamins:
The phytochemical compounds and polyphenolic substances aids in the reduction of inflammation. The walnuts provide a variety of vitamins such as vitamin E which is an antioxidant and is a strong lipid soluble compound. It aids in the prevention from the attacks of free radicals to the skin. Also, other vitamins like niacin, vitamin B6, folate, riboflavin and pantothenic acid.
Fit body:
Walnuts have required amount carbohydrates, fats and calories that help in gaining weight. The 35 grams per day will not have any effect on the weight but more amount will lead to increase in weight.
Mind booster and sleep medicine:
The hyperactivity, bad temper and mood swings are especially due to reduction of omega-3 fatty acid. Hence, along with providing essential fatty acid walnuts help in the clearing your mind. Mainly, it helps the adults, for those having high stress and misery. Lack of sleep can be prevented by consuming soaked walnuts. Melatonin, a hormone that aids in regulating the sleep is produced in the body.
Astringent abilities:
The oils extracted from walnuts are highly rich in astringent properties. The nut flavour produces an aroma and a pleasant flavour to the meals. It is used in moderate quantity. It is basis for aromatherapy and massage therapy. It is also used in the cosmetic industries and in pharmaceuticals. The walnut oils are mainly used in the culinary for a perfect meal. It offers sufficient amount of vitamins like vitamin B2, vitamin B1 and vitamin B3. Roasted walnuts are used in cooking.