6. Walnuts Help Control Weight
In a Harvard Medical School study 20 men and women with metabolic syndrome participated in a randomized, double-blind, crossover study of walnut consumption. Everyone was fed a diet of the same number of calories. But for breakfast subjects consumed a shake containing either walnuts or a placebo. After just three days, those drinking the walnut shake reported feeling more satisfied and less hungry.
7. Walnuts Improve Thinking Ability
In a crossover study researchers assigned 64 college students to eat walnuts or a placebo. After eight weeks they found that walnut eaters had increased their inferential verbal reasoning abilities by 11.2%. Other studies show that greater intake of high-antioxidant foods such as walnuts may increase “health span” and enhance cognitive and motor function in aging.
8. Walnuts Are Number One in Antioxidants
Walnuts have almost twice as many healthful antioxidants as any other nut. They also have the highest quality and most potent antioxidants. One study measured the antioxidants in walnuts as 2 to 15 times more potent than vitamin E.
9. For Breast Cancer
American Association For Cancer Research has published in its 2009 research volume that consuming a few walnuts each day can help keep the risk of the most common breast cancer away. So having a few of them will reduce your risk of Breast Cancer (4).
10. Delays Skin Ageing
Walnuts for skin is good as it is packed with B-vitamins that make them a great treat for your skin. Vitamin B is an excellent stress and mood manager. Lower stress levels mean better skin. Increased stress levels can result in earlier onset of wrinkles, thus inducing faster ageing. The presence of the B-vitamins, together with Vitamin E, a natural antioxidant, helps in fighting the free radicals induced due to stress. This further delays the ageing process.
11. For Constipation and Digestive System
Walnuts are rich in fiber and they are a great way to keep your digestive system functioning right. All humans require fiber on a daily basis to keep their bowels functioning correctly. Usually the common sources of protein, such as meat and dairy products lack fiber. Having Walnuts daily can help you with the digestive problems and keep your bowels functioning properly
12. For Bone Health
Walnuts contain an essential fatty acid in them called alpha linolenic acid. This alpha linolenic acid and its compounds have been associated with bones that have grown stronger and healthier. Also as you intake omega 3 fatty acids through walnuts, inflammation decreases and this is related to keeping bones stronger for longer.
13. For Inflammatory Diseases
Those with inflammatory diseases like Asthma , Arthritis , Eczema can benefit from the Walnuts as they have high amounts of Fatty Acid in them.
How to use walnuts?
You can enjoy the benefits of walnuts by snacking on them directly or incorporating them as part of your diet. Here are a few tasty ideas for using these nuts:
- Add 2 to 3 walnuts along with banana and yogurt for a healthy smoothie.
- Transform it into a delicious spread by toasting and then grinding into a powder. Blend it along with garlic, salt, lemon juice, olive oil, and a dash of pepper.
- Prepare a delicious salad by mixing walnuts, diced apple, red and yellow bell peppers, and spring onions. Toss in a low fat garlic vinaigrette dressing.
- For a protein packed meal, prepare a delicious meal with canned tuna, avocado, celery, and apples. Toss in toasted walnuts and flavor the meal with fresh lime juice.
- Toss in a handful of crushed, toasted walnuts in your butter-free sugar-free whole grain almond oats cookie.
- Walnuts can be paired with caramel, blue cheese, mushrooms, port, assorted salads, penne pasta, zucchini, raisins, and sherry.
- Always shell the walnuts or chop them only when you plan to eat. This will help retain the freshness.
Sources:
NaturalOn
stylecraze.com
greenmedinfo.com
