Are you looking to grab easy and light nutrition? Walnuts have innumerable health benefits. Walnut is an edible seed of the tree nut Juglans Regia. This is nature way showing amazing thing come in small packets, these bites size are nutritional power packed with heart healthy facts, protein, vitamins and minerals and walnuts with its coveted body-provide any topping for the perfect crunch and crust.
We are going to explain the Health benefits of walnuts
Health Benefits of Walnuts for Weight Loss
Maintain your ideal weight
Need to lose few unwanted pounds or having trouble keeps weight off. Adding walnuts to your diet can help you maintain your ideal weight over time. According to one research those who’s diet extra nuts or nuts substitute for other foods lost about 1.4 extra pounds and ½ inch from waist. Eating walnuts also associate with increase satiety after just 3 days. By eating 4 to 5 walnuts have in a day maintaining in otherwise healthy diet and incorporating exercise in daily basis, walnut can speed up your metabolism and assist and losing weight more quickly.
Health Benefits of Walnuts for Diabetes
Diabetes -The beneficial dietary
Walnuts have shown to the improvement in metabolic parameters and people with type 2 diabetes. Over weighted adults with type 2 diabetes can see the effects if they add 1 cup of walnuts daily in their diet which can significantly reduction in fasting levels compares to those who did not and the benefit achieved in first 3 months.
Trying to kick the sugar habits by eating ¼ cup of natural walnuts daily your sugar cravings levels will be greatly reduced.
Helps to Sleep Better
Do you ever think to yourself on those restless night melatonin occurs naturally? In walnuts which have been shown to be effective sleep pad. It also helps to reduce the affects of jet-legs.
Health Benefits of Walnuts for Skin
Anti Aging Benefits
Walnuts also contain the antioxidants, molecules –capable of slowing and preventing oxidation. So eating foods with any oxidant can protect you from any damage caused by sun and aging.
Health Benefits of Walnuts for healthy heart
More than decade scientific evidence shows that incorporating walnuts in healthy diets may reduce the risk of heart disease by improving blood vessels elasticity and blood accumulation. Walnuts contain the amino acids which offer multiple vascular benefits to people with heart disease or those who have increased risk of heart disease due to multiple cardiac risk factors. It may also reduce the several risk factor of heart disease especially when it combined with other healthy life style habits.
Eating just 4 walnuts in a day significantly raise the blood level of heart also walnut consumption supports good health of cholesterol levels. Expert says eating just 1 ounce walnuts in a day may decrease cardio vascular risk.
You may want to read about- Healthy Meal Plan for Heart
This wonderful nut is packed with nutrients that protect our delicate skin. Vitamin A, C and D are often found in skin creams which claim to make us look younger. Walnut is one of the top foods which fight aging by protecting our skin against sun damage and atmospheric fluctuation. This nut just happens to be one of the super food contain vitamins A, B, C and E naturally.
Helps to Increase Memory
For increasing memory -trying eating approximately 4 to 5 walnuts daily this may reduce the risk or slow onset Alzheimer TMS disease. Laboratory study has shown the data that consumption of at least 1 ounce walnuts may reverse the stage related moder and cognitive deficit.
Boost Energy Levels
Walnuts are amazing energy booster, when you feel little sluggish around mid morning try handful of walnuts and raise instant to keep energy levels up for the day. This makes walnuts as great pre-workout food as well.
Omega-3 Fatty Acids
Compare with others nuts, walnuts contain highest amount of omega-3 fatty acids. Just 1 ounce of walnut contains 2.5g alpha linolenic acid also know as ALA and this saturated fat is necessary for diet.
Helps to fight Cancer
Walnuts may reduce the prostate cancer but breast cancer as well. In one study 2.4 ounce of whole walnut for 18 weeks has significantly small and slower growing prostrate tumors compare to control group that consumed the same amount of fat but from other sources. Over all walnut diet may reduce the prostate cancer growth by 30 to 40%.
FDA approved the health benefits
In 2003 The FDA Recognized the benefits of nuts and their role in heart disease prevention by approving the health claims for 7 kinds of nuts such as almonds, peanuts, hazelnuts, some pine nuts, the corns nuts, pistachio nuts and walnuts. These 7 nuts were approved as they are only kind and contain less than 4 gm of saturated fats per 50 gm. In response to petition file to California walnuts commission, the FDA has further endorsed the health benefits of walnuts by approving these claims in March 2004 supportive but not conclusive research shown.
How to add walnut in your healthy diet
Nuts in general are high in calories so moderation is the key, the best approach is to reap the health benefits of eating walnuts but not add excessive calories to your daily intake. Therefore instead of just adding walnuts to your current diet-eat them in the placement of food that are high in saturated fats such as cheese and meat.
The recommend intake of walnuts is 1.5 ounce per day that is about 20 walnuts.