By Have you ever paused to appreciate a walnut’s shape? It’s as though nature has given us a hint about its remarkable potential through its brain-like form. However, walnuts are more complex than they first appear. Walnuts are a wellness powerhouse that can improve fertility, skin radiance, heart health, and brain function. With a particular emphasis on distinct benefits for both men and women, this article explores the benefits of walnuts that you may not have known existed.
Let’s discover the true tale of this underappreciated nut and how it can improve your life!
The Nutritional Chart of Walnuts
Before diving into the numerous benefits of walnuts, let’s see the nutritional value of walnuts. Here we will breakdown the nutritional value of 28 grams of walnuts :
- Omega-3 fatty acids (ALA- Alpha linolenic acid )
- Protein: 4g
- Dietary fibre: 2g
- Magnesium, copper, manganese and vitamin B6
- Polyphenolic antioxidants
For all these anti-inflammatory, heart friendly and brain boosting properties present in walnuts, it is truly called the king of nuts in many cultures.
Health Benefits of Walnuts You Should Know
The Brain Boosters
The brain like appearance of walnuts is not just a coincidence; it is a blessing for your brain. Walnuts are rich in DHA and polyphenols, for which they are known:
- Improving the cognitive function
- Protect against age related memory reduction
- Helps in reducing the oxidative stress in the brain.
Walnuts, for their brain boosting properties, make them an excellent option for students, professionals, and elderly people.
TIP: You can blend some walnuts with banana and almond milk to make a perfect memory boosting smoothie for kids.
Your Heart’s Best Friend
One of the leading benefits of walnuts is that they protect your heart. The omega 3s, plant sterols and L-arginine help in :
- Reducing LDL(bad cholesterol)
- Increasing HDL(good cholesterol)
- Lower blood pressure
- Improve artery function
Fact Check : Studies from Harvard and the American Heart Association show that eating 5 walnuts every day can possibly reduce the risk of coronary heart disease for upto 35%.
Strengthens Your Immune Defence
Walnuts are loaded with vitamin E, zinc, and polyphenols, which help in :
- Fighting infections
- Reducing inflammation in the body
- Enhancing immune response.
Benefits of Walnuts for Females
Balances Hormones and PCOS Support
Walnuts are a big blessing for women who have hormonal issues. It works wonders with women having PCOS or PCOD. Walnuts are further helpful in conditions like :
- Insulin sensitivity
- Irregular menstrual cycle
- Lower level of inflammation
TIP: Swap your regular processed snacks with a walnut trial mix for good hormonal health
Glowing Skin and Lustrous Hair
Walnuts contain lots of antioxidants and biotins, which help in giving women their dream glass skin and shiny, strong hair. Further:
- It also reduces the signs of ageing, including wrinkles and fine lines
- Promotes the production of collagen
- Strengthens hair follicles and adds shine
Beauty Hack: Take crushed walnut powder and add it to honey as a natural exfoliator for glowing skin.
Improves Bone Strength During Menopause
Walnuts are full of calcium, magnesium and phosphorus, which support bone health during and after menopause. It also helps in :
- Reducing joint inflammation
- Prevent osteoporosis
- Improving the bone density
Benefits of Walnuts for Males
Testosterone and Energy Levels
Walnuts have lots of zinc and healthy fat, which naturally support testosterone production and stamina. Not only this, walnuts also help improve the libido, reduce fatigue and enhance muscle recovery. Therefore, this makes walnuts really ideal for gym goers and athletes alike.
Improve Fertility and Sperm Health
Yes, not only for women, walnuts are super important for improving fertility in male health as well. It happens because of the presence of ALA and antioxidants in walnuts, which combat the oxidative stress. Clinical studies have shown that walnuts :
- Can improve sperm count and motility
- Reduce the sperm DNA fragmentation
- Enhance the sperm count as well.
Fact: A 12 week survey was conducted, where it was found that males who consumed 75g of walnuts daily had improved sperm quality as compared to those who don’t eat.
Helps Protect the Prostate
Walnuts also have those special compounds called ellagitannins, which reduce the risk of prostate cancer as well, therefore, this should be a mandatory food for all ageing men. Being rich in anti -anti-inflammatory phytochemicals, these walnuts can help prevent other infection problems in the prostate as well.
Creative Methods To Include Walnuts In Diet
- Try making Walnut Pesto Pasta instead of traditional pine nuts.
- For instant energy, try date walnut energy balls.
- Go for Walnut Butter Toast, add a banana and cinnamon for more enhanced flavours and taste.
- Try some Roasted walnuts and beet salad for a gourmet lunch.
A Small Nut with Big Benefits
Despite their modest size, walnuts have a huge health impact. Walnuts should be a staple in your cupboard since they promote hormone balance, fertility, and heart and brain health.
Therefore, each mouthful puts you one step closer to being a healthier, more lucid, and more energetic version of yourself, whether you’re eating them as a snack or mixing them into your smoothies.
Some FAQ’s
How many walnuts can I have in a day ?
You can maximum of 5-7 walnuts every day for maximum benefits and prevent any kind of side effects.
Can I consume walnuts during pregnancy?
Yes, absolutely, walnuts are totally safe to consume in pregnancy. Furthermore, it also supports fetal brain development and provides essential nutrients to the baby as well.
What is the best time to have walnuts?
Morning is the most ideal time to consume walnuts. Try soaking some walnuts overnight for better digestion and to increase their benefits.
Do walnuts help in improving sleep ?
Yes, walnuts help in improving a lot of sleep, they contain melatonin and magnesium to improve the quality of sleep.
