Health Benefits of Walnuts that might surprise you!

Health benefits of walnuts that might surprise you! 

You are familiar with the round stone fruits called walnuts. Aren’t you? Walnuts are single seeded fruits of trees that are native to North America, China and Iran. Well if you remove the outer shell, you will find the real stuff which looks somewhat like the human brain.

Did it ring any bells? Well yes! Walnuts have been believed to be just awesome for the maintenance of brain health. And what do we mean by brain health? Learning, memory, acuteness of senses and several other functions of the brain can be sharpened by consuming walnuts regularly.

This article is intended to give you a nutritional analysis of walnuts and to answer simplest of questions about them. 

Nutritional Analysis           

Did you know that about 30 grams of Walnuts provide us with 200 calories. Yes. They are a rich source of energy. Comprising carbohydrates, sugar, proteins, fats and fiber, these globular fruits are equally high on minerals and antioxidants. Walnuts are a great source of Iron, Calcium, copper, magnesium  manganese and phosphorus. Besides these minerals, we also get from them, a good amount of vitamin e, omega 3 fatty acids, amino acids arginine and ahem sodium too. 

And that’s not all. Walnuts are a rich source of both monounsaturated and polyunsaturated fats.

Benefits of Consuming Walnuts

Lifestyle disorders are on the rise. Consuming walnuts regularly helps reduce the risk of developing many lifestyle disorders.

1. Walnuts are Cardio Friendly

Being a rich source of both monounsaturated and polyunsaturated fats as well as omega 3 fatty acids, walnuts are heart-friendly. Several researches show that these fats reduce the low density lipoproteins, triglycerides and cholesterol.

This in turn reduces the risk of several cardiac problems like blockages in vessels, atherosclerosis  and obviously strokes, heart attacks and many other cardiovascular ailments that arise from faulty diet and lifestyle.

Walnut oil is believed to be beneficial in all cases of compromised endothelial functioning.

2. Walnuts Prevent the Formation of Gallstones

You must be aware of the small pouch hanging beneath the liver called Gallbladder. The function is to store bile which helps digest fats and break them down into fatty acids for utilization by the body.

Gall stones form when this bile hardens and deposits in the gallbladder. A variety of stones are formed in the gallbladder and cholesterol has a huge role to play. Walnuts are known to reduce the formation of cholesterol and that is the precise reason why several researches have indicated that consumption of walnuts on a regular basis is associated with a reduced risk of gallstone disease as well as reduced rates of cholecystectomy or removal of the gallbladder which is the only way out when gallstone disease turns complicated.

3. Walnuts are Amazing Neurological Health Boosters

Walnuts make for an absolutely excellent nerve health tonic. The reason is the presence of proteins, vitamin B6, Omega 3 fatty acids and vitamin E. All these are essential not just for strengthening the nerves but also for neurogenesis or formation of new nerve cells or neurons. Simultaneously a high level of fats impart neuroprotective properties to walnuts which is why walnuts help the nervous system to protect itself from traumas and consequent damage.

A number of studies and researches have also shown that Manganese, which is a constituent nutrient of walnuts, has a role to play in reducing the intensity of epileptic attacks. While it certainly has no role to play in the causation or aetiology of epilepsy, it has certainly been proved that people who are known epileptics are usually low on Manganese that those who are not.

4. Walnuts Boost your Intellect

Yes! Walnuts being rich in minerals also help maintain the health of the brain. Consuming walnuts on a regular basis increases intelligence and also enhances major brain functions. If you look at the gross structure of a walnut, you would find a striking similarity in the morphological looks of the human brain and walnuts. This morphological similarity is called Doctrine of Signature and since times immemorial, this doctrine has been used by people to identify the benefits of fruits, vegetables and other parts of plants. Well! The doctrine makes for a topic that requires another article altogether.

5. Walnuts Can Help Fight Stress & Depression

Yes! You read that right. It’s not just the brain and the nerves that benefit from walnuts. It is the mind too! Walnuts have been known to improve low mood and re potent stress busters. Although researches have shown mixed results, texts from traditional books show that walnuts have been used as mood enhancers by people since ages. They have significantly improved mood swings in certain mood disorders too. The most likely reason? Well, a rich pool of Omega 3 fatty acids.

6. Walnuts Help Build the Bone

A rich supply of calcium as well as phosphates- That’s exactly what your bone needs to form, grow and repair itself in case of a fracture. What could be better than walnuts? Besides calcium, phosphates and  Magnesium- the major three minerals in your bones, Walnuts give you a rich supply of Copper too. Copper is a trace mineral and often it is difficult to find good sources of copper especially when it comes to our daily diets. Walnuts are rich in copper. Copper has a minor role to play in bone formation, growth and repair. But do not forget, one of the key features of deficiency of this trace mineral is brittle and weak bones. And this is why when the deficit exceeds a certain limit, the patient does bear a chance to develop osteoporosis. Osteoporosis is broadly defined as the loss of bone mass or drastic reduction in the density of bones throughout the skeleton predisposing the affected person to fractures.

Besides Copper, Walnuts are also a rich source of Manganese which, exactly like Copper, is a trace element and rarely found in the day to day foods that we eat. Similarly, Magnesium which is also a constituent of Walnuts has a significant role alongside Calcium, Phosphate, Copper and Manganese in the maintenance of bone health.

7. Walnuts are Digestion Friendly 

A recent research claims that Walnuts enrich the healthy bacteria and flora that reside in your intestines. Surprised? Yes, your intestines do harbor several strains of microbes which are healthy and pose no harm to the body. In fact these microbes are actually beneficial as they enhance the strength of the intestinal barrier against infections and infestations that might occur through the food we eat.

Additionally, walnuts relaxes the intestinal muscles and eases bowel movements and the result? Well, easing bowel movements means preventing constipation- a relatively minor but daily hassle for all of us. Isn’t it?

8. Walnuts Makes Us Beautiful

Copper is a mineral found in Walnuts and while you may think Copper is only required for bone growth maintenance and repair, did you know that it actually has an essential role to play in the maintenance of collagen and elastin? These are the two most important components that impart structural integrity to our body. The wrinkles, sags and looseness of the skin that worry us the most as we approach the age of 45, are prevented by collagen and elastin. So yeah! If you’re approaching 45 and worried about your looks, you can conveniently look forward to maintaining skin health and glow and hair shine with walnuts.

In addition, collagen also forms the connective tissues and so joint pains and dysfunction are also the consequences of deficient collagen.

9. The Circulation Booster

Did you know our heart is not the only organ that is responsible for blood circulation in the body? What helps the heart supply blood to each and every cell of our body is the huge network of blood vessels that carry around 1800 gallons of blood per day! And any blockage therein hampers the supply of blood to different parts compromising their functioning.

Walnuts have been found to reduce cholesterol, one of the key factors causing blockage of blood vessels and diseases like atherosclerosis which can ultimately lead to heart attacks.

10. Walnuts Save from Deadly Cancers & Fatty
Liver

Walnuts are rich sources of antioxidants. Heard that term? Yes! These little things help our body fight cancers of all types. Besides this walnuts are also the nuts which reduce the risk of developing fat deposition in the liver. How? We just learnt about the presence of Arginine in walnuts. Remember? Arginine means reduced risk of fatty liver. Don’t ask why. That requires another post altogether!

11. Here’s Good News for All the Men Out There

Walnuts enhance the quality of sperms. By quality we do not mean the number of sperms but their motility. So they may even be less than normal in number but a good motility is what they need to reach the egg. Whatever it be, walnuts are certainly a boon for all the men out there!

Wow! Walnuts are healthful nuts. They are packed with not just minerals, vitamins and antioxidants but also calories. But let me tell you a few facts about these brown globes which are very interesting-

●     Dense in calories and yet walnuts do not lead to weight gain. Good news for the ladies, huh?

●     High in fats, easy to get rancid, yet shelled walnuts stored in cool dark places lengthens their shelf life.

●     Walnuts kept in the freezer set below zero degrees Fahrenheit can be stored for over a year.

●     People allergic to nuts can develop breathing difficulty after consuming walnuts and that needs immediate medical attention.

●     Consuming more than two walnuts in a day can be harmful for the body.

Utility of the Shells of Walnuts

1. Get a Glow with Walnut Shell Face Mask

●     Grind 2-3 wallnut to a fine powder and add 1 teaspoonful malayi and aloe vera gel each and a half teaspoonful olive oil.

●     Mix and apply for at least half an hour.

●     Wash with normal water.

●     It removes blemishes, providing glow to the skin.

CAUTION: Make sure you are not allergic to any of the aforementioned ingredients.

2. Healthy Hair with Walnut Shells 

●     Crush shells of five walnuts.

●     Heat a cup of mustard oil in an iron vessel.

●     Add the crushed walnut shells and half a cup of dry amla.

●     Fry for 3-4 minutes on medium heat and then add 2 tablespoon curry patta and 1 teaspoon kalonji.

●     Fry for 2 minutes and remove from the fire.

●     Let it stand in the iron vessel for 24 hours.

●     Strain and store in a dry glass jar.

●     It makes a healthy hair oil.

3. Delay Greying Hair Naturally With Walnut Shells 

●     Cook walnut shells crushed coarsely in a pressure cooker with 2 cups of water.

●     Reduce the flame after 1 whistle and let it simmer for 10 minutes.

●     Let the cooker open itself.

●     This will leave you with a dark brown coloured water.

●     You can filter and store this liquid in the refrigerator.

●     Apply this water on the scalp.

●     And note the gradual change.