Health Benefits Of Walnut, Nutritional Information,Side Effects

Walnuts are a dry fruit and nuts are delicious as well as beneficial for health. It is placed at the top of the category of nuts, as it is rich in antioxidants. In view of the properties and benefits of walnuts, it has been named ‘brain food’. Consuming walnuts daily is beneficial for children to adults.

Scientific Name Of Walnut

The scientific name of walnut tree is Jugalus genus. In early Roman times, walnuts were called the food of God and are named after Jupiter, hence the scientific name Jaglans regia. The fruit of a walnut contains a single seed, which is tasty and crunchy. It is used in a variety of foods, mainly cakes, cookies, and energy bars.

Nutritional Facts About Walnut

Walnuts contain carbohydrates, fats, proteins, omega-3 fatty acids and dietary fiber, as well as a lot of energy (26 calories from 1 walnut) is also provided by its consumption. Apart from this, it contains many minerals such as calcium, iron, magnesium, phosphorus, potassium, manganese, sodium, zinc, copper, selenium, and many vitamins such as vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B-12, vitamin E, vitamin K, vitamin A and folate are found. Apart from all this, walnuts contain beta-carotene, lutein, zeaxanthin and cytosine.

Health Benefits Of Walnut

1). For Bone – Benefits of walnut for Bone

Walnuts can also be consumed to strengthen bones. Actually, consuming foods containing alpha linolenic acid strengthens bones and foods that contain this acid include walnuts. Apart from this, calcium and phosphorus are also found in walnuts, which prevent osteoporosis in bones, as well as copper maintains bone mineral density.

2). Walnuts are also beneficial in keeping the heart healthy – Walnuts Benefits for Heart

Walnut operates and regulates the work of the heart and also improves it. Walnuts are rich in omega-3 fatty acids, due to which it is very beneficial for the cardiovascular system.

3). For Brain – walnut Benefits for Brain

Walnuts are extremely beneficial for the brain and improve its functions. The omega 3 fatty acids present in walnuts are also good for the brain. Eating food rich in omega-3 fatty acids keeps the nervous system functioning smoothly and improves your memory. Walnut improves memory and concentration and is also capable of defeating the weak memory inherent in old age. It keeps stress away and also improves mood.

4). In reducing weight and eliminating obesity – Walnut Benefits for Weight Loss

Walnuts prove to be very effective in reducing weight and eliminating obesity, we all know that in today’s time obesity or increasing weight is becoming the biggest problem for the human being. The benefits of eating walnuts are also seen in reducing weight. But do it in limited quantity.

5). For Tumor and Cancer – Benefits Of Walnut In Cancer

It is difficult to say when diseases like tumors and cancer surround you in today’s diet. In such a situation, the benefits of walnuts work to prevent the growth of tumors and cancerous bacteria. People who consume walnuts regularly are less prone to cancer and tumors. Research has revealed that it has anticancer effect. That is, if you consume it regularly, then the risk of these diseases is greatly reduced.

Benefits Of Eating Walnuts

6). Benefits of Walnuts for Men – Benefits Of Walnut For Men

Decreased sperm count is a problem found in men which can be seen in almost all men around the world, this problem can be overcome by the consumption of walnuts. Consuming a handful of walnuts daily can increase the sperm count in men and improve the vitality, motility and general shape of men.

7) In Pregnancy – Walnuts Benefits for Pregnancy

Walnut consumption is very beneficial during pregnancy because the vitamin B complex found in it is very beneficial for the baby. Protein is found in walnuts, due to which the pregnant woman gets the proper amount of protein.

8). Also helpful in increasing immunity – Walnut For Boost Immune

Walnuts are also helpful in increasing the immunity of the body. In fact, antioxidants are found in abundance in walnuts, whichIncreases the immunity of the body. Therefore, to keep the body healthy and fit, as well as to make it capable of fighting diseases, walnuts should be included in our daily diet.

9). Reduces the risk of type 2 diabetes – Walnut Treats Diabetes

Walnut consumption has also been said to be beneficial for the prevention of diabetes. In this study, it has been revealed that regular consumption of two to three spoons of walnuts reduces the risk of type 2 diabetes.

10). For Skin – Walnuts Benefits for Skin

Walnuts contain antioxidants which are very beneficial for health as well as skin. Antioxidants remove dirt from the skin and give you glowing skin.

Side Effects Of Walnut

Walnut benefits are many, but its benefits can be taken well only when it is taken in the right quantity and by understanding its advantages and disadvantages. Eating more than five walnuts in a day can prove to be harmful for health. It naturally heats up and can aggravate diseases like fever, ulcers. It should not be consumed even in phlegm. Consuming it in excess during pregnancy can lead to weight gain. It should not be consumed in excess even in normal condition. Some people may also be allergic to it

Flavour Of Walnut

The flavor of walnuts is hot and dry. Hence it is advised to consume it in winters. Its consumption helps in keeping the body warm in winter.

How To Eat Walnut?

  • Mix two-three kernels of banana and walnuts in yogurt and eat it as a smoothie. You can also add a spoonful of honey to it for taste. You can have this smoothie as a sweet after lunch.
  • You can also consume walnuts as a bread spread. For this, mix walnut powder in butter and eat it by applying it on bread.
  • You can eat it as breakfast or evening snack.
  • The easiest way is to eat two-three pieces of walnuts with a glass of milk at bedtime.
  • You can eat roasted walnuts in evening snacks.
  • You can drink milk by adding one spoon of walnut powder and one spoon of honey.

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Praakriti is an editor and a published author. She has been in the digital media field for over five years. She graduated from Ranchi University, Ranchi, and has a Professional Certificate in Food, Nutrition & Research from Ranchi University. She has written over 250 articles about ingredients and their benefits for the skin, hair, and health. She specializes in dealing with health and lifestyle-based content, though she doesn't shy away from editing content from domains outside her comfort zone.

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