You all know that nuts are rich in in fiber, a good source of antioxidants and unsaturated fatty acids. It is also a great way to compliment your diet because of its health benefits.
But did you know that one nut surpasses all other nuts? Walnuts are considered to be the champion among all other nuts, that is according to a study conducted by the University of Scranton by Joe Vinson, PhD, chemistry professor.
Walnuts ranked better with its counterparts in terms of the health benefits. It contains more antioxidant polyphenols and a higher antioxidant potency or the ability to stop oxidation of bad cholesterol or LDL. Also antioxidants from walnuts are 15 times more potent than vitamin E, which is considered to be a strong antioxidant.
Below are the health benefits of walnuts:
Walnuts contain neuro-protective compounds, that includes folate, vitamin E, melatonin, antioxidants and omega-3 fat. Studies have shown that walnut consumption may help support brain health and increase inferential reasoning in young adults.
Also some research have found that consuming high-antioxidant foods such as walnuts can help decrease the vulnerability to oxidative stress that often occurs in aging, it also increases health span, and enhance cognitive motor function in aging.
Stduies have shown that walnuts may help reduce the risk of prostate and breast cancer. In totality the walnut diet help reduced prostate cancer growth by 30-40%. As per the research conducted on mice, the human equivalent of just 2 handfuls of walnuts daily can help reduce breast cancer risk by half and slowed tumor growth by 50% as well.
Improved Men’s Reproductive Health
Walnuts can also help improved the fertility of men. A study conducted among men who ate a Western-style diet have shown that, adding 75 grams or one-half cup of walnuts daily, can help improved sperm quality, including motility, vitality and morphology.
Walnuts contain melatonin, a compound responsible for conveying messages regarding the cycle of dark and light to the body. Melatonin is already synthesised by the body and eating walnuts increases the blood levels of melatonin, which induces sleep.
Makes Skin Glow
Walnuts are loaded with antioxidants and B-vitamins that helps prevent your skin from free radical damage, prevents wrinkles and signs of ageing. If you want glowing skin long into your middle-age, add walnuts into your daily diet.
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
Prevents Heart Disease
Walnuts are known to contain the highest amount of antioxidants among all the dietary nuts and plants. Around 100 g of walnuts contains more than 20 mmol antioxidants, which makes them highly effective in fighting heart disease, with their ability to destroy free radicals.
It also contains omega-3 fatty acids that helps lower bad cholesterol and helps increase the production of good cholesterol. Walnut is one perfect snack to keep your heart in great condition and health.
Adding some healthful amount of walnuts to your diet can help in the maintainance of your ideal weight. Studies have proven that regular consumption of walnuts is unlikely to cause obesity or weight gain.
One ounce of walnut contains 4g of protein, 2.5g of omega 3 fats and 2g of fibre that help provide satiety. Also eating walnuts is associated with increased satiety after just three days.