We have often heard our parents say, “Walnuts are shaped like a brain, so they are good for your brain!” Turns out, they are absolutely right. Walnuts are indeed one of the best nuts for brain health. But that’s not it. This wonder nut comes with some amazing health benefits.
What do walnuts contain?
According to United States Department of Agriculture (USDA), a 28 gm serving of walnuts (about 7 nuts) contains the following nutrients:
Protein: 4.26 gm
Energy: 183 kcal
Total dietary fibre: 1.9 gm
Total sugar: 0.73 gm
Total fat: 18.26 gm
In addition to copper, walnuts come with a plethora other minerals, namely, manganese, zinc, phosphorous, magnesium and iron.
Why should you eat walnuts?
The US Dietary Guidelines suggest consuming about 25 to 30 gm of fibre every day. A 28 gm serving, or about 7 walnuts, are good enough to give you about 2 gm of your daily intake. Here are a few health benefits of walnuts:
1. Heart health
According to Mandy Enright, a fitness instructor, walnuts are particularly good for your heart because they contain omega-3 fats, the good kind of fats. Walnuts are known for lowering cholesterol, so it’s a good idea to add them to your diet.
2. Digestion
Walnuts are really good for your gut. They are rich in fibres, and so help in bowel movements. It also lowers your risk of constipation and piles, because fibre helps in softening your stool. When this happens, it’s easier to pass your stool. Plus, fibre-rich diets reduce your risk of colon cancer, according to a study that has been published in The American Journal of Clinical Nutrition.
3. Weight management
Walnuts contain substantial amounts of fat and calories, but are actually helpful in weight management. They help you feel fuller, and help in curbing hunger. Make sure you also eat your fruits and vegetables, and exercise to shed those extra kilos.
4. Bone health
Walnuts are exceptionally rich in copper, which is known to improve bone density. Not just that, it also helps in maintaining collagen and elastin, which help in forming your bone structure. Plus, magnesium and manganese are also good for improving your bone quality.
5. Immunity
A good immune system is important for fighting off diseases. And walnuts contain a lot of antioxidants. They actually contain the highest amount of antioxidants, when it comes to all the nuts, like almonds and pistachios. Also, they may possibly reduce inflammation, according to Enright.
Time to grab a handful of walnuts! If you hate eating raw walnuts, just add them to your regular dishes. They give a nice, crunchy texture to your yogurt, and can instantly add a kick to desserts.
