15 Health Benefits of Walnut - Grace Ngo Foundation

Health, Knowledge, Natural Food Matters

Monday, 28 September 2015

15 Health Benefits of Walnut

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The Walnut kernel possess two lobes that look like butterfly, walnuts are known to impact health in a lot of ways.

Walnuts have innumerable health benefits. Walnut is an edible seed of the tree nut Juglans regia. The plant originated in India and the regions surrounding the Caspian Sea, and in the 4th century AD, the ancient Romans introduced the walnut to many European countries. The tree serves a multitude of uses; it can be used as food (edible seed), medicine, furniture and dye. The walnut seed has a number of health benefits ranging from weight management to prevention and slowing of various cancers.

Walnuts Nutrition Facts: Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oils. Compared with other nuts, which typically contain a high amount of monounsaturated fats, walnuts are unique because the fats in them are primarily polyunsaturated fatty acids (PUFAs) and are the only nut with a significant amount of alpha-linolenic acid. Moreover, walnuts have insignificant amounts of sodium and are cholesterol free.
Calories in Walnuts: An ounce (28g) of (chopped) walnuts contain 183 calories of which 153 calories come from the fats.

Vitamins and Minerals in Walnuts: Walnut contains a large amount of vitamins B6 (0.2mg per ounce of walnut) providing 8 percent of the daily requirement. It also has plenty of folate and thiamin and useful quantity of vitamin E in the form of tocopherol. Walnut is a rich source of manganese, one serving contributing to almost half of its required daily value. It is also rich in other minerals such as magnesium, phosphorus and iron.


Omega 3 in Walnuts: Omega 3 and Omega 6 are two essential fatty acids required by our body for cell growth, immune function, blood clotting and disease prevention, but our body cannot make them on their own. So these fatty acids have to be obtained from our diet. Our body needs two critical Omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA) and walnut contains a precursor Omega-3, called alpha-linolenic acid (ALA), which the body converts to EPA and DHA. An ounce (28g) of walnuts provides 18g of total fat of which 13g are PUFA and 2.5g are ALA.
1. A source of important vitamins including B1, B2, B3 coupled with Vitamin E and niacin.
2. Lowers total Cholesterol
3. Heart Friendly
4. A natural source of omega 3 fatty acids for brain health
5. Good Food for diabetics
6. Source of Phenolic acid, tannins and flavonoids
7. Contains anti-cancer properties
8. Good for brain health and memory due to the presence of Vitamin E and Omega 3 fatty acid
9. Rich in antioxidants
10. Improves circulation
11. High in Apha Linoleic or ALA which is a major contributor to heart health by thinning the blood, reducing risks cloths or heart attack
12. A form of vitamin E gamma tocopherol is found in abundance in walnut helping it fight breast, prostate and lung cancers
13. Walnuts reduce the level of endothelin, a compound that increases blood vessels inflammation
14. Supports Prostate Health
15. Beneficial to people with type 2 diabetes.
Studies have shown that regular walnut consumption provides significant benefits in different measurement of blood vessel functioning.

Source: /www.medindia.net/patients/lifestyleandwell

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