It is a fact that our diet plays a significant role to keep us healthy and happy. However, no one can achieve health goals overnight. For this, you have to train your body and mind. If you want to keep yourself healthy, then you should pick the right diet that works. In your food, you should include healthy ingredients.
One of the healthy ingredients is walnut. Being a great snack, it is good for the heart and weight loss. It is easily available in both forms – salted/unsalted and raw/roasted.
Walnuts provide healthy fats, fiber, minerals, and vitamins. And this is just the beginning of how they can support your health.
It is a versatile treat that is ideal for preparing sweet and savory dishes such as cookies, cereals, cakes, and chocolates. It comes loaded with lots of nutrition, for instance, zinc, calcium, potassium, Vitamins, sodium, and magnesium.
Let’s check out what are their nutritious values in one cup of walnuts: –
- Energy: 200 Calories
- Calcium: 20 milligrams (mg)
- Carbohydrates: 3.89 (g)
- Protein: 5 g
- Sugar: 1 g
- Iron: 0.72 mg
- Fat: 20 g
- Fibre: 2 g
- Sodium: 0 mg
Here’s Why You Should Add Walnuts to Your Diet!
Rich in Antioxidants
As per the study, Walnuts have much higher antioxidants than any other common nut.
A preliminary, small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after eating, whereas a refined-fat meal didn’t.
In short, walnuts are super source of antioxidants that can help your body to fight oxidative damage in body.
Increase Your Good Cholesterol Level
According to the experts, every person should eat a handful of walnuts in a day to increase their good cholesterol level (HDL) in the body. If we talk about HDL, it aids to remove bad fats from the blood. Walnuts are the good resource of Omega 3 fatty acids that will help you stay healthy. Also, they are rich in polyunsaturated and monounsaturated fats.
Super Plant Source of Omega-3s
Walnuts are a good source of plant-based omega-3s, which may help reduce heart disease risk. As per the source
This essential nut higher in omega-3s than any other nut (Source)
Keep Your Body Structure Maintained
Rich in Manganese, walnuts are useful to maintain bone structure. They help to make enzymes that are required to build strong bones. On top of that, they are a good resource of Phosphorus that helps to build bones. Such nutrients can also prevent you from osteoporosis.
Have a Good Night’s Sleep
According to a study, walnuts can boost Melatonin blood levels – a hormone that aids to having a good night’s sleep. So, you should consume a handful/less walnuts before going to sleep at night.
Boost your Metabolism
These nuts have essential amino acid that not only helps to blood vessels relaxed, but also makes the blood flow smooth. They are perfect for athletes because they offer more oxygen and more energy which helps to boost overall performance.
Good for Pregnancy
Walnuts are the good example of Vitamin B9 and folate which are good for pregnant women. To boost energy during pregnancy, you can consume fruit and nut milkshake that helps to overcome nausea.
Improve Your Brain Health
Rich in Omega 3 Fatty acids, walnuts are rich in Omega 3 fatty acids having large amount of DHA. This helps to improve thinking power in adults. By consuming them, you can also reduce the oxidative and inflammatory load on your blood cells.
Keep Your Sugar Levels Lower
Walnuts are loaded with fibre and low in the Glycemic Index that are best choice for diabetics. These nuts will aid you improve your insulin response by keeping insulin resistance lower. Being diabetic’s friend, they help you control blood sugar.
Boost Male Fertility
According to a study, by adding walnuts in your diet, you can improve sperm morphology, motility, and vitality. You can enjoy it in soups or salads.
In other words, walnuts offer a host of health benefits such as treating epilepsy, minimizing gallbladder disease risk, and improving bone health & the cardiovascular system. Just add them in your diet today & enjoy great benefits
