Health Benefits of Walnuts

Walnuts or as we call them, “akhrot” are packed with essential nutrients such as healthy fats and fibre, vitamins, and minerals. Here is a list of the nutrients that one ounce (30 grams) of walnuts contain:

However, simply knowing the contents cannot help understand all of akhrot’s advantages. Here is a break-down of the key elements that will help understand the advantages of walnuts in better detail:

-Fats

Containing about 65% fat by weight, walnuts are energy-dense and high-calorie nuts. However, despite their high-calorie content, a key advantage of walnuts is that it does not increase the risk of obesity when replaced with other foods in your diet.

They are also richer than most other nuts in polyunsaturated fats, especially omega-6 fatty acids called linoleic acid. Additionally, walnuts are also the only nuts that contain a high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA) which has been associated with several health benefits.

-Vitamins and Minerals

Walnuts are packed with a host of vitamins and minerals such as copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E. Combined, these nutrients help strengthen and boost your overall health.

-Plant Compounds

Walnuts are a complex blend of bioactive plant compounds and are exceptionally rich in antioxidants. Notable elements among these plant compounds include ellagic acid, catechin, melatonin, and phytic acid, which are all potent antioxidants with a host of health benefits.

For instance, ellagic acid and catechin enhance heart health and can help lower the risk of cancer. On the other hand, melatonin regulates the body clock and supports heart health, while phytic acid offers antioxidant benefits.

Now that we have explored the nutritional value of walnuts, let us dive into the many benefits of walnuts for health.

-Promotes a Healthy Heart

Walnuts are rich in omega-3 fatty acids, antioxidants, and essential nutrients - the perfect concoction for a healthy heart. These nutrients combat inflammation and decrease blood pressure.

The omega-3s and polyphenols in walnuts help reduce the inflammatory markers in the body, lowering the risk associated with chronic inflammation, such as heart ailments.

Walnuts are also a great source of potassium and magnesium that help relax blood vessels and maintain healthy blood pressure. Regular consumption of walnuts can also enhance arterial flexibility and support endothelial function further enhancing cardiovascular health.

-Enhances Gut Health

Every individual has more than 200 different species of gut microbiome and while some microorganisms are harmful to our health, most others are extremely beneficial and even necessary for a healthy body.

What you eat has a strong influence on the makeup of your microbiota and one way to support its health is by eating walnuts. According to a study, adults consuming 43 g of walnuts every day for eight weeks witnessed an increase in beneficial bacteria when compared with a period of not eating it.

-Lowers Cancer Risk

Certain studies have indicated that regular walnut consumption can help lower the risk of certain cancers such as colorectal, breast and prostate cancer.

As mentioned earlier, walnuts are rich in ellagitannins and some gut microbes can convert these to compounds called urolithins. Urolithins provide anti-inflammatory benefits, potentially lowering the risk of colorectal, breast and prostate cancers by blocking hormone receptors.

-Assists with Weight Management

Not many are aware of the benefits of walnuts for weight loss. However, although walnuts are calorie-dense, they provide 21% fewer calories than expected owing to lower absorption.

Walnuts can also help regulate one’s appetite. According to a small study, consuming a walnut smoothie routinely for five days not only reduced hunger but also increased brain activity in areas that resist tempting foods, such as cake and fries.

-Helps Manage and Lower the Risk of Type-2 Diabetes

Excess weight or obesity increases your risk of diabetes and high blood sugar. However, it is believed that eating walnuts regularly can help manage blood sugar in addition to assisting with weight management.

A 2016 study revealed that individuals with type-2 diabetes who took 1 tablespoon of walnut oil for three months regularly saw an 8% drop in fasting blood sugar and haemoglobin A1C, without any weight change. There are also some other studies showcasing how walnuts can enhance blood glucose levels.

-Boosts Brain Function

The shape of walnuts like a brain might be a coincidence, however, there is research supporting that this superfood is great for your brain health. There is evidence stating that walnuts can improve cholesterol levels and reduce the risk of heart disease. The nutrients in walnuts can help secure your brain from damaging inflammation and improve brain function as you age.

-Nourish the Skin

Not many are aware of the benefits of walnuts for the skin, however, the fatty acids in walnut oil are converted by your body into compounds that make up your skin.

It is believed that infusing your diet with an adequate amount of omega-3s and omega-6s (such as those found in walnut oil) can not only improve skin health but also quicken wound healing, and treat acne, eczema, and even certain kinds of skin cancers. Knowing these benefits of walnuts for skin can help you incorporate it into your routine and naturally improve your skin’s health.

-Healthier Hair

In addition to skin health, there are also benefits of walnuts for hair. Eating walnuts regularly may promote hair growth and prevent hair loss. There are additional coveted benefits of walnuts for hair owing to its biotin, omega-3s, vitamins and minerals, which strengthen hair follicles, reduce breakage, improve shine, and reduce dryness.

Walnuts boast an impressive nutritional profile with a wide range of health benefits for both men and women. From a healthier heart to improved hormone balance, walnuts offer gender-specific advantages that enhance overall wellness.

Here’s how this superfood is an important addition to your diet, suited to unique health requirements:

-Walnut Benefits for Females

Comprising essential nutrients, walnuts pack a powerful punch when it comes to offering health benefits for women. As walnuts are rich in omega-3 fatty acids, they improve heart health by lowering bad cholesterol, which is a common concern for women as they age.

Moreover, with their high antioxidant content and polyphenols, walnuts improve skin elasticity and reduce inflammation. With high fibre and protein, they assist with weight management and help reduce cravings, particularly during hormonal fluctuations.

As a good source of folate, there are also walnut benefits for females during childbearing years. It has also been observed that consuming walnuts can help reduce the risk of some cancers including breast cancer.

-Walnut Benefits for Males

There are also several walnut benefits for men. As men are at a higher risk for cardiovascular diseases, the omega-3 fatty acids in walnuts are good to enhance their heart health. Walnuts are also associated with improved brain function owing to their polyphenols and vitamin E, which supports cognitive health and may lower the risk of neurodegenerative diseases.

Walnuts can also help improve sperm quality including motility and morphology, which is beneficial for male fertility. Finally, walnut benefits for men also come from the antioxidants and anti-inflammatory properties that help support prostate health, thereby lowering the risk of prostate cancer.

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-How many walnuts can I eat in one day?

Individuals are advised to incorporate one ounce or 10-14 walnut halves per day into their healthy diet routine.

-What is the best time to eat walnuts?

It is often said that the best way to eat walnuts is to soak them overnight and eat them in the morning on an empty stomach.

-Which is healthier: almonds or walnuts?

Both almonds and walnuts are healthy nuts and should be incorporated into your routine. Almonds have the powerful antioxidant vitamin E whereas walnuts are higher in Omega-3 fatty acid content.

-Disclaimer: This is a general guide on Health Benefits of Walnuts. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.