Like every other member of the nut family, walnuts are super packed with nutrients and so provide various health benefits when constantly consumed. Some of them are that it can promote good heart health, and aid weight loss. Read on for a breakdown of the nutritional value of walnuts as well as the various reasons doctors love walnuts!
Walnuts originated in the Mediterranean region and Central Asia and have since become a part of the human diet for centuries. This article specifically discusses the common walnut which is cultivated worldwide, and otherwise known as the English or Persian walnut.
These walnuts are known for their mildly nutty taste which makes it easy to add them to many dishes. From salads to yogurt bowls and baked goods, walnuts always make your meals tasty — and more nutritious.
Walnuts are made up of 65% fat and about 15% of protein; they’re therefore low in carbs and can be incorporated into a weight loss diet. They also contain omega-3 fats and even higher amounts of antioxidants than most other foods. A 1-ounce (30-gram) serving of walnuts — about 14 halves — contains the following nutrients:
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
- Vitamins and minerals including copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
Furthermore, experts assert that the most important benefit of walnuts is their high linoleic acid content. They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA).
These nutritional values, therefore, bestow walnuts with the ability to provide numerous health benefits to people of all ages. Here are some of them:
1. Walnuts can promote your heart health
The ALA contained in walnuts has a strong link with good heart health; it can also lower inflammation and improve the composition of blood fats. These collectively reduce LDL (bad) cholesterol and inflammation while simultaneously improving blood vessel function. This prevents the accumulation of plaque in your arteries, ensuring that your heart health is tip top.
2. They can lower your risk of cancer
Walnuts contain a high amount of important antioxidants like phytic acid, catechin, ellagic acid, and ellagitannins that can effectively lower your risk of heart disease and cancer. Other important nutrients that contribute to this benefit are phytosterols, gamma-tocopherol, and omega-3 fatty acids.
3. Brain health
Several expert studies report that consuming nuts may improve brain function. They also show that walnuts can boost memory, and help with depression and another age-related decline in brain function.
However, these studies were observational and cannot prove that walnuts were the cause of improvements in brain function. So, there is still a need for studies that examine the effect of eating walnuts directly.
Now that you know these; make it a task to find interesting ways to enjoy walnuts this fall!
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