ehealthyland.com

Health:

Walnuts – What are Walnuts Health Benefits? | Walnuts Good For Your Health and Brain | Health Benefits Of Wal Nuts

Walnuts have often been thought of as a brain food, not only because of the wrinkled brain like appearance of their shells, but because of their high concentration of omega 3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega 3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell’s outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell’s ability to usher in nutrients while eliminating wastes definitely a good idea, especially when the cell in question is in your brain.

Well it’s true that walnuts are a rich source of calories. But the fact that these nuts have a number of health benefits can’t be overlooked either. The key is to substitute foods with high levels of saturated fats with a handful of walnuts everyday. 1.5 oz of walnuts per day are enough to make the most of the walnut health benefits. Are you wondering how to incorporate this wonder nut in your diet? Well, how about replacing pepperoni with finely chopped walnuts on your pizza? You could also sprinkle your oatmeal or breakfast cereal with some chopped walnuts. Walnuts could also substitute bacon or eggs for protein. Or simply, you could chomp on a few walnuts instead of grabbing a handful of cookies when hungry. Despite high calories content, walnuts are believed to aid in weight loss as these nuts are filling and reduce one’s food cravings. In fact research has shown that weight gain by consumption of walnuts in moderate amount is insignificant as compared to its other health benefits.

The walnut is a remarkable nut. Recently, the US Food and Drug Administration cleared the health claim “eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. According to Dr.Emilio Ros, Hospital Clinic de Barcelona, This is the first time a whole food, not its isolated components, has shown this beneficial effect on vascular health.These healthy nuts are packed with omega 3 fatty acids. They are a very good source of monounsaturated fats and have high levels of l arginine.Omega 3 is an essential fatty acid the body does not make. Omega 3 can help prevent heart attacks by making it less likely for blood to clot in arteries. It can improve the ratio of good and bad cholesterol, help prevent cholesterol from turning into plaque within the arteries, and help prevent erratic heart rhythms.

Although nuts are known to provide a variety of cardio protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.The 28 month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.And, among the study participants who gained weight, those who never or almost never ate nuts gained more than those who ate nuts at least twice weekly.Study authors concluded, “Frequent nut consumption was associated with a reduced risk of weight gain . These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.

The research concluded that, consumption of nuts at least 4 times in a week showed a 37% reduced risk of coronary heart disease while each additional serving of nuts per week shows 8.3% reduced risk of cardiovascular and coronary heart disease, intake of a handful of walnuts at least 4times in a week is recommended for persons suffering from these diseases.Prevention and control of high blood pressure is also one of the benefits derived from eating walnuts because it is gathered that individuals whose diets provide greater amount of omega-3 polyunsaturated fatty acid have lower blood pressure than those who consume less and walnuts has been identified as an excellent source of this essential fats.

Walnuts Health Benefits:

1.Research indicates that walnuts may reduce the risk of Alzheimer’s disease by arresting the formation of the amyloid plaques that are found in the brains of patients who suffer from this debilitating disease.

2.Walnuts are known to improve bone health.

3.Lp is a lipid compound that increases blood clotting and increases the risk of artherosclerosis and heart diseases. Walnuts reduce the amounts of this lipid compound in the body.

4.Walnuts are also called the ‘brain food’. It is not only due to the wrinkled appearance of their shell that resembles the brain, but also due to the fact that they contain high levels of omega 3 fatty acids. Nearly 60% of our brain is structural fats which is primarily omega 3 fatty acids.

5.These nuts are helpful in easing constipation due to their laxative effects.

6.Walnuts are an excellent source of a proteins, fiber, B vitamins and minerals like iron, magnesium, phosphorus, copper and manganese.

7.Besides omega 3 fatty acids that prevents erratic heart rhythms and regulate plaque formation in blood vessels, the essential amino acid l arginine in walnuts improves the elasticity of blood vessels. This ensures proper supply of blood to various organs.

8.Walnuts reduce total cholesterol in the body. They increase the amount of HDL cholesterol and lower the LDL cholesterol levels in blood.

9.Melatonin which is a powerful antioxidant and also induces a good night’s sleep, is present in walnuts in the bio-available form. Hence having a handful of walnuts before going off to bed helps in getting a sound sleep.

10.Studies have shown that walnuts are effective in preventing gallstones in women.

11.Ellagic acid in walnuts is an antioxidant compound that boosts the immune system. Its anticancer properties also helps in fighting the dreaded disease.