Benefit of walnuts


Nutritional Value of Walnuts

According to the USDA Nutrition Data, walnuts are a rich source of vitamin C, B vitamins (vitamin B6, thiamin, riboflavin, niacin, pantothenic acid, and folate), vitamin E, as well as minerals such as calcium, iron, magnesium, potassium, sodium, and zinc. [1]

Walnuts are 65 percent fat by weight and 15 percent protein. They are richer than most nuts in polyunsaturated fats (often considered the “good” fats) and have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA). Walnuts are also particularly rich in an omega-6 fatty acid called linoleic acid.


Reduces Inflammation

The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. [2]


Manage Weight

Walnuts help you feel full, which means that they increase satiety. [4] Researchers from Harvard Medical School found that people who consumed shakes containing walnuts had an increased level of fullness during the day as compared to people who had placebo shakes. [4]This study did, however, utilize a small size, so more research is needed to confirm these results. Regardless, the rich source of protein and fiber makes walnuts a healthy snacking option, especially for vegetarians. [4]

Regulate Sleep

This nut makes melatonin, a hormone that helps induce and regulate sleep. Melatonin is present in the bio-available form in these nuts. In a research report published in the 2005 journal Nutrition, laboratory rats that were fed walnuts showed an increase in blood melatonin concentrations as compared to rats that were fed a controlled diet without the nuts. [5] So, it’s good idea to add walnuts to your dinner dishes to ensure a good, restful sleep.

Hair Care

Walnuts are also responsible for healthy hair, as the high amounts of vitamins, minerals, healthy fats, and antioxidants strengthen hair follicles and make scalp dandruff free. [6] They also provide thicker, longer and stronger hair. You could also use the husk of walnuts as a natural highlighter.

Skin Care

The vitamin E content in walnuts helps in maintaining and protecting the skin from harmful free radicals. It also helps in preventing wrinkles and dry skin. Regular use of walnut-based products lightens the dark circles under eyes. Walnut scrubs act as a natural exfoliator and help keep the skin young and fresh.

References


1. https://ndb.nal.usda.gov/ndb/foods/show/12155

2. https://www.ncbi.nlm.nih.gov/pubmed/15979282

3. https://www.sciencedirect.com/science/article/pii/S0955286317301110

4. https://www.sciencedirect.com/science/article/pii/S0026049513003879

5. https://www.ncbi.nlm.nih.gov/pubmed/19910942

6. https://books.google.co.in/books?id=m40zQ1J7tjYC&pg=PA31&dq=walnuts+cure+dandruff&hl=en&sa=X&ved=0ahUKEwjoqeWutYPNAhWEmZQKHXJiAXQQ6AEILzAA#v=onepage&q=walnuts%20cure%20dandruff&f=false


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