Walnuts are an extremely common nut that are used all over the world. Due to their high nutritional content, they have a large amount of health benefits. Some of these are that they improve heart function, improves the health of your bones and skeletal system and improves the metabolism of the body. It is also known for controlling diabetes, preventing cancer, reducing inflammation in the body, improving the health of your skin, regulating sleep, managing your weight, and boosting your mood on the whole. It also has astringent properties.
Walnuts are basically round edible seeds that come from trees that belong to the Juglans genus, particularly the walnut tree. They are encased in a brown husk that is inedible and must be cracked open to obtain the fruit and seed within. The crinkles that mark the surface of the walnut can be seen inside the nut as well as outside. They are fairly common and used in a variety of recipes to add an interesting flavor and texture to the meal. Known as ‘brain foods’ mostly because of the way the surface looks, these nuts are associated with higher intelligence as the Omega-3 fatty acids present in them does boost brain function. Walnuts also have antioxidants and proteins in them and have a lot of health benefits when eaten regularly.
Walnuts are rich in a number of nutrients, which is why they are a great addition to your meals. In 100g, you will find 654 calories. The total fat present in them is 65g, out of which there is 6g of saturated fats, 47g of polyunsaturated fats, and 9g of monounsaturated fats. It has 0mg of cholesterol in it. 100g of walnuts also have 2mg of sodium and 441mg of potassium. The total carbohydrate content in walnuts is 14g with 7g of dietary fibers and 2.6g of sugar. It has 15g of protein with 9% of the daily recommended dose of calcium, 2% of vitamin C, 16% of iron, 25% of vitamin B-6 and 39% of magnesium. It does not contain any vitamin A, D, or B-12.
Including walnuts in the diet can lead to better heart function as they promote the increase of lipids in the body. Walnuts have high amounts of Omega-3 in them as well as monounsaturated fats such as Oleic acid. It has all the essential fatty acids required by the body such as arachidonic acids, ALA, and linoleic acid. Consuming walnuts also lowers the LDL levels in the body while increasing the HDL levels as well, thus decreasing the overall risk of heart diseases.
The essential fatty acids that are present in the walnuts are great for helping the body absorb higher amounts of calcium from food. This leads to better bone health. It can also help prevent the formation of stones in the kidneys as it increases the excretion of calcium from the urinary tracts.
Walnuts are rich in a variety of essential minerals such as zinc, copper, potassium, manganese, calcium, magnesium, selenium, and iron. These minerals play a vital role in the body’s metabolism as they are responsible for several functions such as sperm generation, nucleic acid synthesis, digestion, and overall growth and development. Adding walnuts to your diet can, therefore, work wonders for the general health and vitality of your body.
People with Type 2 diabetes can avoid gaining weight by having a few walnuts every day. This is because they are filled with polyunsaturated fats, which are the type of fats that are good for your body and do not settle in and lead to weight gain.
Certain nutrients that are present in walnuts can help control cancer cells and their growth. Their phenolic compounds and antioxidants play a significant role in doing so. Antioxidants are also known for removing free radicals from the body, which can also play a role in preventing cancer.
Making walnuts a part of your daily diet can help you reduce inflammation. While inflammation may not seem like much of an issue in the beginning, if left untreated, it can lead to a host of problems and can even be fatal. The polyphenolic compounds that are present in walnuts reduce any inflammation on the body as well as the symptoms and ailments that are associated with inflammation.
Walnuts are a great source of vitamin E and have large amounts of gamma-tocopherol in them, which is basically a strong lipid soluble antioxidant. Antioxidants are known for their role in eliminating free radicals from the body and the vitamin E that is present in walnuts protects the skin from free radicals, thus maintaining the way it looks and feels and protecting it from harm. Walnuts also have a lot of B-complex vitamins such as B-6, folate, riboflavin, niacin and panthothenic acid, which are all great for the skin.
Sleep is an extremely important body function and not sleeping for at least 7-8 hours every night can lead to the body developing a series of problems. This is because sleep allows your organs and body to rest, letting them catch up on more energy for the next day. Similarly, it also allows your mind to rest and the lack of proper sleep can lead to impaired cognitive function and can affect your day to day life. This is why it is extremely important to monitor and regular your sleep cycle to keep it at an optimum pace. Eating just a handful of delicious walnuts on a daily basis can help regulate your sleep patterns. This is because walnuts are rich in melatonin, which is the hormone that is responsible for inducing and regulating sleep. You can easily incorporate them in your dinner and look forward to a good night’s sleep every time!
Eating walnuts does not contribute to weight gain. Therefore, these handy nuts can be incorporated in your daily diet without you worrying about whether or not they will lead to weight gain. You can manage your current weight with them.
Another great benefit of consuming walnuts on a regular basis is that is it considered a mood booster. When the body does not have enough omega-3 fatty acids in it, it can lead to a number of mood related problems. These problems include irritability, hyperactivity, and even tantrums. This makes them a great item to include in the diet of your child as it can help control their erratic mood swings. Moreover, walnuts also help to control the moods of an adult. They are especially beneficial to people who are fighting depression and stress.
Walnuts are also known for having great astringent properties. They have large amounts of vitamins B-1, B-2, and B-3 which help. When walnut oil is used, it can help soothe the skin, making it a great astringent. Walnut oil can also be used in food to reduce inflammation in the body.
Walnuts can be used in a number of recipes to not only add their flavor to the food but also to bring out the flavor of the other ingredients used while cooking. Shredded walnuts can be added to fish or chicken right before it is cooked. Ground walnuts can be used as a powder on various salads, chicken dishes, and even sandwiches. Shredded walnuts are often used in desserts for a rich, nutty flavor and are quite commonly used when baking brownies. They can also be added to yoghurts for a healthy and delicious dessert item. Walnuts can be consumed raw, cooked in a dish, and even roasted in the oven to enhance their flavor. Walnut oil is also popularly used in cooking. It can also be used as a base or carrier oil for massage therapies and aromatherapy. It is also used in the cosmetics industry as well as the pharmaceutical industry.
As is the case with most nuts, walnuts are a known allergen. People who are susceptible to allergies, or have nut allergies should definitely consult with their doctor before they add these nuts to their daily diet. These allergies can range from mild to severe with eczema, rashes, itchiness and even breathing difficulties as symptoms. Some people can also get contact dermatitis, which is the developing of itching and rashes on the skin right after touching the nuts. So even though these nuts have a high nutritional value, one should be fairly careful before including them in one’s diet.
Walnuts are found all over the world and it is believed that they have been harvested by man since 7,000 BC. There are two types of walnuts that are widely used - the English Walnut, which originated in Persia, and the black walnut which originated in north America. Around two-thirds of the walnuts used all over the world are cultivated in California.
1. Ragi: Known as finger millet, this is a fiber-rich, gluten-free superfood that’s perfect for vegetarians. The generous amounts of protein and calcium with its abundance of other vitamins and minerals, this super cereal can also reduce your risk of stroke and regulate blood sugar levels, weight watchers and diabetics can truly enjoy this grain because of its low glycemic index.
2. Walnuts: These nuts don’t just add crunch and flavor to your meals. Walnuts also have a wide array of nutrients and polyunsaturated fats to offer you. From tryptophan to omega-3 fatty acids to antioxidants, a lot of benefits make it special.
3. Chia seeds: A classic superfood, even just a tablespoon of chia seeds is full of calcium, protein, and micronutrients. Your heart, joints, and digestive system will appreciate you for making chia seeds a part of your daily diet.
4. Ghee: Once considered a cause of obesity, clarified butter has made a comeback as a global superfood. Though dense with calories and saturated fats, ghee is also free of sugar, protein, and carbohydrates. A healthy drizzling of ghee over your meals will allow you to enjoy its many vitamins, including conjugated linoleic acid, an antioxidant containing anti-viral properties.
5. Figs: The high amounts of fiber in figs have made them a treatment for constipation and skin infections. Figs are also known to be more nutritious than raisins, dates, and even apples. The proteins, calcium, iron, and potassium in this super fruit make it a healthy addition to salads and desserts.
6. Apricots: A fruit that’s delicious and healthy both dried and fresh. The nutrient-dense apricot has been known to aid in digestive health and lift up energy levels. Whether you choose to have it fresh or dried, you can enjoy your apricot knowing it’s packed with good stuff like vitamin phosphorous, and fiber.
7. Black rice: A nutty and fragrant must-try for rice lovers. This grain is high in fiber, iron, thiamine, and antioxidants, especially anthocyanin, which reduces cholesterol and improve liver function. If you’ve grown tired of quinoa or brown rice, then consider giving black rice a try.
8. Alphonso mango: A cup of this seasonal fruit will give you 76 percent of your daily vitamin c requirement. The potassium and vitamin c in this tropical treat can also lower cholesterol levels and blood pressure. Eating this when you can will help you feel full longer while also boosting your digestive system’s ability to burn calories.
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Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option, it often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts to fulfill your hunger. They both are quite healthy snacking options with rich reserves of protein, fibre, and energy.
However, given the choice between almonds and walnuts, there are certain things which need to be kept in mind.
Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions. If you wish to discuss any specific problem, you can consult a Dietitian/Nutritionist.
Walnuts belong to the tree nut family, along with brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-fighting properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well. 1
2. Heart health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ala), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ala are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death. 2
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ala, 3 and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, 4 and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death. 5
3. Rare and powerful antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin. 6
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them" remarkable" 7 and research has shown that walnut polyphenols may help prevent chemically-induced liver damage. 8
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded: 9
" nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain"
4. Weight control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. 10 eating walnuts is also associated with increased satiety after just three days. 11
5. Improved reproductive health in men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. 12
6. Brain health
Walnuts contain a number of neuroprotective compounds, including vitamin e, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. 13
One study also found that consuming high-antioxidant foods like walnuts" can decrease the enhanced vulnerability to oxidative stress that occurs in aging" increase health span" and also" enhance cognitive and motor function in aging" 14
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months. 15.
Hello, this is Dr Sudhir Bhola. I am an Ayurvedic doctor specialised in Sexology, skin and hair diseases. Today I am here with you to share some tips regarding Sexology.
Now, premature ejaculation is the most common among all men of all ages. All these problems can be avoided if we follow a certain lifestyle, discipline our eating habits like taking some water after waking up in the morning, performing certain yogas in the morning. Apart from this, you can get command over your ejaculation by performing and training your PC muscle through Kegel exercise. You can add some dry fruits in your eating habits like
Always keep your worries, anxieties out from your bedroom. Just by training yourself and training your mind, you can overcome this problem by up to 60-70%. But still, if the person is not able to overcome this problem then don't just carry on because if you are going to carry on then you are going to hamper your self-confidence. You social and professional life will be affected due to this.
So, I just suggest you be regular with the exercises. And if you are feeling that you are not having good command over your ejaculation, just train your muscles with Kegel exercise.
Now, coming to Erectile dysfunction and Infertility. For these two problems, you need to see a doctor because these things normally happen when your testosterone level goes down and the blood circulation to your genitals is being reduced and may be due to the weakness of arteries as well.
Erectile dysfunction and Infertility are very common these days because of our stressful lives, the very good organic diet schedule.
So, for these two things, I will be sharing some important tips for you in the next video. And if you have any query regarding these problems, you can contact me through Lybrate.