Not a big fan of walnuts? Well, you will be after this. Walnuts are proven to be a rich source of antioxidants, nutrients and healthy fatty acids. These wrinkly nuts are obtained from the shell of a walnut fruit. Raw walnuts, or akhrots, as they are mentioned in Hindi, are often used as a crunchy snack to munch on, but they are also believed to have multiple health benefits. Walnuts can be consumed raw, or by adding to salads, smoothies, trail mixes or baked goods.

The Nutritional Value of Walnuts

Why are walnuts such a nutritious option?

Walnuts contain rich nutritional content that provides many health benefits. Walnuts are essentially packed with these nutrients that help improve the quality of life- 

• Healthy fats such as omega-3 fatty acids

• Dietary fibre

• Vitamins B6, E and folate

• Protein

• Minerals such as copper, manganese, magnesium and phosphorus

• Antioxidants and phytochemicals

Health Benefits of Eating Walnuts

What are the health benefits of eating walnuts on a regular basis? Now, here they are:

1. Potential Benefits for Bone Health

Walnuts help maintain healthy bones by increasing calcium absorption and bone formation. It reduces the risk of disorders like osteoporosis. This is because of the presence of these key nutrients:

• Copper- It enhances collagen formation to provide protein to bones.

• Manganese- Produces enzymes essential for bone development.

• Magnesium- It provides calcium absorption which helps in bone formation.

• Omega-3 fatty acids- They help in calcium absorption, enhancing bone health.

2.Enhances Brain Function and Could Lower the Risk of Neurodegenerative Conditions   

Walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid, which helps promote bone health. It also contains polyphenols that protect brain cells. 

It benefits and enhances brain functions. such as

•  Prevents neurodegenerative disorders like Alzheimer's, Parkinson's

•  Improves memory and cognitive performance

3. Could Aid in the Management of Type 2 Diabetes 

Walnuts contain a low glycemic index, which results in sugar being released slowly into the blood. It contains a high content of fibre and healthy fats, ideal for individuals with type-2 diabetes.

Key benefits of walnuts for sugar levels are- 

• Improves insulin sensitivity

• Maintains blood sugar levels

4. Source of Several Vitamins and Minerals  

Walnuts are rich in various vitamins and minerals that provide many health benefits. It consists of-

• Vitamins E, B6 and folate protect cells, improve cell growth and enhance brain functions.

• Minerals like copper, manganese, magnesium and phosphorus improve bone health, metabolism and nervous functions. 

5. Lowers the Risk of Certain Cancers

Research has suggested that walnuts contain anti-cancer properties. Walnuts contain certain antioxidants that potentially reduce the risk of cancer growth, mainly breast and colon cancer.

It is found to-

• Reduce the size and number of tumours in the body

• Enables the death of cancer cells

6. Improves Gut Health

Walnuts improve gut health as they contain a rich level of dietary fibre. It also produces bacteria that maintain good gut health, like probiotic and butyric acid-producing bacteria. Omega-3 fatty acids also help reduce gut inflammation and improve overall digestion.

7. Rich in Omega-3 Fatty Acids

Walnuts are rich in omega-3 fatty acids, mainly alpha-linolenic acids (ALA). It improves multiple functions in the body-

• Improves heart health

• Improves brain functions

• Reduces blood pressure

8. Could  Aid in Weight Management

Walnuts contain a rich source of dietary fibre, protein and healthy fats that can aid in weight management.

• It provides a controlled appetite

• Prevents excessive eating

• Lessens calorie intake

9. Supports Heart Health

Walnuts are beneficial to maintain heart health, they contain a rich amount of omega-3 fatty acids like alpha-linolenic acid (ALA), which helps in the following ways-

• Reduces inflammation

• Reduce oxidative stress, preventing heart disease

• Lowers cholesterol

• Improves the function of blood vessels

10. Rich in Antioxidants

Walnuts are a rich source of antioxidants. It includes antioxidants like vitamin E, polyphenols, melatonin, catechin and so on.

Key benefits are-

• Improves heart, brain and gut health

• Protects the body from free radicals

• Protects cells of the body

11. Promotes the Reproductive Health of Men

Certain research suggests that walnuts positively impact male reproductive health. It contains healthy fats and antioxidants that provide the following male reproductive benefits-

• It enhances sperm quality

• It improves movement and formation of sperm

12. Could Reduce Inflammation

Inflammation may lead to cardiovascular, diabetes and bowel disorders in the body. Alpha-linolenic acid (ALA), gut microbiota and antioxidants in walnuts are beneficial to reduce inflammation.

Walnuts are a necessary staple to include in all your diets, as they improve heart, brain, bone and gut health, reducing the risk of many disorders. Happilo’s walnuts are an essential health snack that provides nutrition and helps you stay energised throughout the day. They can be used for various purposes such as snacking, baking or cooking.

 

FAQ's on Walnuts

1. How many walnuts should you eat daily?

Ideally, about 4-5 walnuts in a day is considered a sufficient amount to consume. It improves brain functions, digestion and promotes healthy heart and bone health.

2. Is it safe to eat walnuts daily?

Yes, it is safe to eat walnuts every day. However, they should be eaten in moderation. Eating walnuts daily provides various health benefits such as enhancing heart, brain and gut health. Happilo’s dried walnuts provide a nutrient-rich snack filled with omega-3, protein, vitamins and minerals that provide energy, maintain weight and reduce cholesterol levels.

3. Are 10 walnuts a day too much?

Yes, ten walnuts a day are too many to consume. Walnuts contain a high calorie content. Excessive consumption of walnuts may lead to harmful effects such as bloating, stomachache or diarrhoea.

4. Are walnuts good for the skin?

Yes, walnuts are said to be good for the skin. It contains essential antioxidants like vitamins and healthy fats that prevent acne, hyperpigmentation and enhance skin health.

5. Are walnuts good for hair?

Yes, walnuts are good for hair. They contain omega-3 fatty acids and vitamins that help reduce hair loss, promote healthy, shiny hair growth and improve scalp health. Happilos walnuts contain vitamin E, biotin,  zinc and magnesium that provide healthy hair growth.

6. What is the best time to eat walnuts?

The best time to eat walnuts is by consuming them in the morning on an empty stomach, after soaking them overnight. It provides better health benefits like improved digestion and nutrient absorption.

7. Should we soak walnuts?

Yes, you should soak walnuts overnight. You can soak about 2-4 walnuts every night, as these walnuts are easier to consume than raw walnuts. It helps reduce cholesterol in the body by improving digestion and nutrient absorption.