What are Walnuts?

Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved.

Walnuts have a delicious taste and crunchy texture, which is why they are used in cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread. Ground walnuts and flour are also used for baking. Walnut oil is a rich emollient and is known for its anti-aging properties.
The nuts have always been considered as ‘brain food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect.

While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function. There are two types; black walnut and the brown variety.

1. Healthy Cardiovascular System

Walnuts are one of the healthiest foods for the cardiovascular system. This can be attributed to the fact that they are rich in potassium which is a natural vasodilator for the heart. Moreover, the presence of oleic acid, omega 3s, alpha linoleic acid and linoleic acid make it very beneficial for managing coronary heart disease. Walnuts also reduce the risk of high blood pressure.

2. Bone Health

Walnuts are excellent for increasing and maintaining bone density. This is because they are rich in copper, zinc, Vitamin B, and calcium. Walnuts contain about 98 mg of calcium per 100 grams of shelled walnuts. The vitamin B, copper and zinc increase the calcium absorption and retention in the body.

3. Healthy Metabolism

Walnuts have been observed to show a positive effect on the metabolic rate of the body. The combination of magnesium, manganese, calcium, folate, copper, and iron are very effective in promoting a healthy metabolism. Moreover, the healthy fats help break down proteins much faster and promote cell regeneration.

4. Diabetes Management

Type-II diabetes patients can safely consume walnuts almost every day without any side effects. This is due to the impressive balance between good fats and nutrients found in Walnuts. A recent study conducted in Australia proved that walnut consumption and type-II diabetes have an inverse relation.

5. Cancer Prevention

Cancer is a fatal disease and leading a healthy lifestyle can prevent its onset. Walnuts are a treasure of antioxidants. From their fruit core to their hard shell, walnuts are rich in phenolic acids. Oxidative stress can be a potential cause of cancer acceleration in the body and have a handful of walnuts every day just might prevent you from this life-threatening disease.

6. Anti-Inflammatory

A recent study concluded that walnuts being rich in phenolic compounds and antioxidants reduce inflammation in all parts of the body and also prevents it from occurring. The phytochemicals present in walnuts show some anti-inflammatory properties that are very effective in reducing inflammatory symptoms.

7. Healthy Skin

The good fats, vitamins, and minerals make the perfect skin-cocktail. Especially vitamin E is known for its wonderful effects on the skin. The shells of walnuts are used by cosmetic brands to create physical exfoliants for the skin.  Moreover, the Vitamin B complex increases cell renewal and promotes collagen production.

8. Healthy Sleep Cycle

Walnut consumption promotes melatonin production in the body. This is a hormone that induces sleep and can help you maintain a healthy sleep cycle. Having trouble sleeping? Add a few walnuts to your breakfast porridge or afternoon lunch to stimulate melatonin.

9. Stress Management

Foods rich in magnesium and zinc have a positive effect on stress levels. They help the mind relax and think clearly. It provide a combination of these minerals to help keep the brain functioning properly without succumbing to anxiety or stress.

10. Weight Loss

Contrary to the popular belief that high-fat content can result in weight gain, walnuts do otherwise. They are high in good fats and also contain a good amount of fiber. The right kind of fat can stimulate the metabolic process and reduce the retention of bad cholesterol and unwanted fat. Walnuts can be a perfect snack between meals, which helps you stay full and reduces the craving for junk food.

11. Astringent

The nutty deliciousness of it’s oil can not only elevate the flavor of a dish but also possess astringent properties. This makes it perfect to use with carrier oils and even in aromatherapy. This also helps reduce the growth of bacteria in the stomach lining and keeps the skin looking healthy. Next time you are diffusing some oils a few drops of walnut oil with lavender will do the trick.

Recommendation

Walnuts are delicious and nutrient dense. But eating in moderation is the best way to make use of its benefits. Overeating can result in weight gain and fat retention. Walnut oil should always be used with other carrier oils.