Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oil. Eating just one ounce of walnuts a day (that’s about seven shelled walnuts) may be sufficient to get beneficial properties of walnuts. Compared with other nuts, which typically contain a high amount of monounsaturated fats, walnuts are unique because the fats in them are primarily polyunsaturated fatty acids and are the only nuts with significant amounts of alpha linoleic acid.
Walnuts are really beneficial for immunity. High amounts of antioxidants in them help in keeping the immune system healthy and prevent the onset of diseases. Walnuts are rich in fiber and are useful for the proper digestive function. Having walnuts daily can help you with the digestive problems and keep your bowel functioning properly. Walnuts are also useful for the pregnant women because these nuts contain B complex group vitamins and these are necessary for pregnant women and fetus. Having walnuts gives you better sleep through the melatonin in them. Melatonin compound said to be associated with better sleep patterns. So add these versatile nuts to salads for a nutty crunch or make a coating for poultry and fish or make a creamy sauce or use it in the sweets or just eat as raw nuts.
Walnuts Health Benefits
Cancer fighting properties:-
Walnuts consumption may reduce the risk of prostate cancer and breast cancer. Walnuts contain several unique and powerful antioxidants that are available only a few commonly eaten food.
Walnuts contain the amino acid l-argenine 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.
Adding walnuts to your diet can help you to maintain your ideal weight over time.
Improves reproductive health in man:-
One of the lesser known benefits of walnuts is their impact on male fertility. Regular walnut consumption will significantly improve sperm quality including vitality, motility and morphology
The physical appearance of walnuts resembles human brain. Walnuts contain a number of neuroprotective compounds, including vitamin E, Folate, melatonin, omega3 fats and anti-oxidants. Consumption of high anti-oxidant foods like walnuts can decrease the enhanced vulnerability to oxidative stress that occurs in aging. Walnuts will increase health span and also enhance cognitive and motor function in aging.
Walnuts for hair:-
Walnuts are good for hair too. This is because walnut contains biotin that helps hair strengthen, growth to certain extent. The regular application of walnut oil on hair gives you longer, stronger and healthier and glowing hair. Walnut oil also acts as a natural anti-dandruff agent. Many shampoos contain walnut extracts which keeps hair healthy and make them shiny
Useful for diabetic patients:-
Walnuts improve metabolic parameters in people with type2 diabetes. The mono and poly unsaturated fatty acids in nuts are good for insulin sensitivity.
Good source of vitamins and minerals:-
Walnuts are good source for Folate, thiamin and vitamin E. Rich source of Manganese and also rich in other minerals such as Magnesium, Phosphorus and Iron.
Makes your skin glow:-
Walnuts are rich in B vitamins and anti-oxidants that prevent your skin from free radical damage and prevent wrinkles and sign of ageing. Delays skin ageing by decreasing the stress. Many makeup and skin care products include walnuts in their ingredients as they are rich in nutrients that benefits beauty. Walnut face scrubs are also available in market. These scrubs can remove the dead skin cells and give you a fresh youthful appearance.
For bone health:-
Walnuts contain an essential fatty acid called alpha linolenic acid. This amino acid compounds have been associated with bones that have grown stronger and healthier. Omega 3 fatty acids decrease the inflammation and this is related to keeping bones stronger for longer.
How to select and store Walnuts?
When purchasing whole walnuts that have not been shelled, choose that are larger in size. Shelled walnuts are generally available in a prepackaged containers as well as bulk bins. Avoid those that look rubbery or shriveled. Shelled walnuts should be stored in an airtight container and place in the refrigerator, where they will last for one year.
Unshelled walnuts should preferably store in the refrigerator, although as long as you keep them in a cool dry, dark place they will stay fresh for up to 6 months. Walnuts generally absorb food flavors quite easily. While refrigerating or freezing make sure they are kept at a safe distance from foo such as onions, cabbage and fish.