Walnuts are in season. There are dozens of varieties of walnuts but they all have unique nutrient composition by the way. This is not to get caught up in thinking that one main type of walnut is best, but to take advantage of the nutritional variety offered by walnuts in general. China is presently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year.
Did you even know that eating a handful of walnuts is a great way to satisfy your hunger? Walnuts are known to really increase satiety – that feeling of satisfied fullness. Walnuts, like most nuts, can easily be added to your diet. You could chop and add to your favorite salad, vegetable dish, fruit, or dessert. Oftentimes, the simplest foods are best for your health.
As much as we may feel healthier even without eating what we don’t know could be of more health benefits to us but it’s not a crime if we try and explore for better health and sound mind. Just in case you don’t know, some of the most exciting research about the black with thicker shells, harder to crack and a much more pungent distinctive flavor walnut include: several unique and powerful antioxidants which are available in only a few commonly eaten foods such as the quinone juglone, the tannin tellimagrandin, and the flavanol Morin.
For example, the quinone juglone—are found in virtually no other commonly-eaten foods, including key phenolic acids, tannins, and flavonoids. These anti-inflammatory and antioxidant phytonutrients help decrease the risk of certain cancers—including prostate cancer and breast cancer—in relationship to walnut consumption.Some people may not notice that there is a walnut skin apart from the shell. Approximately 90% of the phenols in walnuts are found in the skin. That whitish, sometimes waxy, sometimes flaky, outermost part of the walnut (once it has been shelled) is the skin. It is called the phenolic acids. It called the phenol-rich portion. It has slight bitterness. The outermost layer of a shelled walnut – the whitish, flakey (or sometimes waxy) part with bitter flavor makes it one of the healthiest nuts to consume to increase the positive impacts on your health.
- Increased Level Of Reasoning In Young Adult
A quite number of studies have shown potential health benefits for walnuts in the area of memory and general thought processes (often referred to as “cognitive” processes). I am pretty sure many of us may have heard of Walnut as a Power Brain Food. It is so because Walnuts contains a number of neuro-protective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants that aid increased reasoning in young adults if consumed in moderation. Besides, the Omega-3 fatty acids in walnut plays a maintenance role for a relaxed mind and enhance the quality of sleeping patterns during the day time apart from a calm and well-functioning brain .
Eating just one ounce of walnuts a day (that’s about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties.
- It Is Packed with Anti-Cancer Properties
Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. Besides this, eating walnuts regularly can protect your heart because 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. High levels of omega-3 alpha linolenic acid linked to a lower risk of cardiovascular disease. However, eating just one ounce of walnuts a day may decrease cardiovascular risk.
Average melatonin (MLT) in walnuts plays an important role (along with other walnut nutrients) in the anti-cancer benefits. The form of vitamin E found in walnuts is beneficial on the cardiovascular health of men. Walnuts may help reduce not only the risk of prostate cancer growth but also breast cancer by 30 to 40 percent including improved Reproductive Health in Men
- Weight Maintenance/Control Benefits
If you are on Diet and avoiding fat or you are basically cautious of your calories intake, Walnuts helps you lose weight despite their high fat content. The fat in walnuts is the healthy natural versions of omega-6 and omega-9 fatty acids that our bodies need to operate effectively. There are also high levels of anti-inflammatory omega-3 alpha linolenic acid. Not the type of fat you want to be avoiding for weight loss. However, adding healthful amounts of walnuts to your diet can help you to maintain your ideal weight over time.
- Diabetes
The beneficial dietary fat in walnuts has been shown in a research to improve metabolic parameters in adults with type 2 diabetes who ate one-quarter cup of walnuts daily. There were significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months. So, if you are already living with diabetes or considered at risk of developing diabetes You may want to try this if you fall in this category
CONCLUSION
Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals in walnuts. Be sure to choose those that feel heavy for their size when purchasing
The shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold development on the nutmeat which may render it unsafe for consumption. Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. If you eat often, unshelled walnuts should preferably be stored in the refrigerator. They could kept in there for six months unshelled. Walnuts have got side effects too! If you develop walnut allergy after consumption
