Walnuts or Akhrot are often called the ‘brain food’ because their furrowed appearance resembles the human brain. The funny thing is, research has proven that consuming walnuts regularly does improve brain function. Easy to add to the diet, they are very rich in nutritional content. They are considered to be better than most other nuts because they have a high amount of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium. Here are some of the health benefits of walnuts.
Walnuts can combat the risks of cancer. They are rich in Omega-3 fatty acids and other antioxidants which have been shown to fight cancer. Walnuts are especially beneficial for prostate, breast and pancreatic cancer1.
Walnuts are rich in monounsaturated fatty acids like alpha-linolenic acid and linolenic acid. They encourage a healthy lipid balance by lowering bad cholesterol and increasing good cholesterol levels. They are also beneficial in reducing high blood pressure2.
According to a study, the consumption of walnuts is associated with a reduced risk of gall bladder removal. These nuts are rich in several compounds that may protect against gallstone disease.
Dr. Smita Barode, B.A.M.S, M.S.
Because of their high fibre content, walnuts help you feel full long after eating a handful. They are very rich in protein and help in healthy weight loss3.
Having walnuts can reduce the risk of developing diabetes (type 2). They provide an excellent serving of protein, healthy fat and fibre. Since they are low on carbs, diabetics can have them without worry4.
A handful of walnuts is enough to boost to a sluggish metabolism. They are replete with essential fatty acids and help with digestion, growth and development and other metabolic processes5.
Walnuts help with the increased absorption of calcium in the body. They also reduce the excretion of calcium during metabolic processes which help strengthen the bones5.
Magnesium, a mineral found in abundance in walnuts, is important for bone formation as it helps in the absorption of calcium by the bone.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Walnuts have anti-inflammatory properties. Many diseases like diabetes, rheumatism and arthritis amongst others are caused by chronic inflammation. Consuming walnuts every day helps in combating these diseases better6.
Walnuts are fibre rich. Because of this, they help clean the gut and detoxify the body. They add bulk to stools and aid in managing constipation. Walnuts also help promote the growth of good bacteria in your gut that help maintain gut health and also deal with inflammation7,8.
Having more health-promoting bacteria and other microbes can improve the health of your gut. One way of doing that is to consume walnuts. An unhealthy microbiota can result in inflammation in your gut, which can increase the risk of obesity, cancer and other chronic diseases. Hence, eating walnuts can prevent this from happening. For instance, incorporating it into your daily diet can increase butyrate-producing bacteria, which is a fat that improves gut health.
Walnuts are extremely healthy, but they are among the eight most allergenic foods. Individuals allergic to walnuts must avoid them.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are multiple studies that have revealed the benefits of walnuts for brain functioning. The nutrients found in the nut may play a role in preventing oxidative damage and inflammation inside the brain. For instance, one research showed that walnuts had a role in improving their brain functioning, including better memory, faster processing speed, and overall mental flexibility9.
Including walnuts in their diet might be helpful for students. Nutrients in walnuts can help take away the stress of studies by improving their grasping power and cognitive capacity.
Dr. Ashok Pal, BAMS
Walnuts help in the production of melatonin. It is a hormone that helps induce sleep. Having them as an after-dinner snack may help you get a good-night sleep10.
Walnuts may help you get sound sleep. They contain a few compounds like melatonin, tryptophan and omega-3 fatty acids, which promote and regulate sleep.
Dr. Rajeev Singh, BAMS
Walnuts are proposed to help in the production of sperms and improve the sperm quality. They add to their vitality and mobility, thereby improving the chances of fertilisation11.
Free radicals in the environment cause the most damage to the body. They are responsible for creating dryness and wrinkles in the skin. Walnuts help fight these free radicals. Regular consumption of walnuts helps in reducing dark circles under the eyes and deal with dull, dry skin and hair12.
For proper foetal growth, pregnant women should take in sufficient amounts of folate. Walnuts are rich in Vitamin B complex and help with the healthy growth of the foetus13.
While initial studies have shown several health benefits of walnuts, further large-scale human trials are needed to confirm these benefits. Nonetheless, they are definitely worth a try when consumed in moderation.
Apart from the traditional way of enjoying the healthy snack one by one, there are some other ways to consume it as well:
Walnuts are considered nutritionally superior to all other dry fruits because they are exceptionally rich in fibre, healthy-fats and antioxidants. They are healthy for the heart, gut, skin and bones and help to fight inflammation and support weight loss. You can add them to salads and desserts or just take them as a snack. But make sure to consult your doctor before including them in your routine diet if you have any medical conditions.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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