20 Amazing Life Hacking Benefits of Walnuts

They say, “hard nuts are tough to crack”. Not going by the literal meaning of the mentioned phrase, Walnuts, on the contrary, are the best nuts to crack! 

Walnuts are not only delicious to eat but also provides a range of life hacking benefits. Popularly known as Akhrot in Hindi, the importance of Walnut is historical. It finds its mention in the ancient diet of man. 

But as society progressed, certain misconceptions developed which changed the way people had conceived Walnuts. In fact, Walnuts are proven scientifically to be the best source of proteins that can be derived from plants.

Walnuts are a great addition to a healthy diet, and they also offer some life hacking benefits.

Top 20 Amazing Life Hacking Benefits of Walnuts

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.

These small, but mighty nuts are not only delicious, but they are also packed with essential nutrients. Let's dive into the amazing benefits they offer!

1. Boosts Brain Function

Omega-3 fatty acids have been shown to improve cognitive function and memory.

Walnuts are rich in omega-3 fatty acids, which are crucial for brain health. Regular consumption of walnuts has been linked to improved cognitive function and memory.

One-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin.

2. Improves Heart Health

Walnuts contain healthy fats and antioxidants that can help reduce inflammation and improve heart health.

The high levels of antioxidants and healthy fats in walnuts make them a heart-healthy choice. They can help lower bad cholesterol levels and reduce the risk of heart disease.

3. Promotes Weight Loss

Despite being high in calories, walnuts can actually help with weight loss by promoting feelings of fullness and reducing cravings.

Contrary to their high-calorie reputation, walnuts can actually aid in weight management. The combination of protein, fiber, and healthy fats keeps you feeling full for longer, reducing the chances of overeating.

4. Prevents Cancer

Some studies suggest that the antioxidants and other compounds in walnuts may help reduce the risk of certain types of cancer.

Walnuts are packed with essential nutrients. They are a rich source of vitamins, minerals, healthy fats, and antioxidants, making them a valuable addition to any diet.

5. Reduces Wrinkles

Walnuts contain melatonin, a hormone that regulates sleep, and can help improve sleep quality.

The combination of antioxidants, vitamins, and fatty acids in walnuts makes them a potent anti-aging food. They can help reduce the appearance of wrinkles and keep the skin youthful.

6. Reduces Stress and Balances Hormone Levels

The magnesium in walnuts can help reduce stress and anxiety, and the antioxidants can help protect against the negative effects of stress.

Walnuts are rich in phytoestrogens, plant compounds that can help balance hormone levels in the body. This can be beneficial for women going through menopause.

7. Improves Liver Health

Walnuts are a good source of fiber, which can help improve gut health and promote healthy digestion. Studies have shown that the antioxidants and compounds in walnuts, such as ellagic acid, may have anti-cancer effects. They can help inhibit the growth of cancer cells.

Walnuts contain compounds that support liver function and promote detoxification. Regular consumption can help keep the liver healthy and prevent liver diseases.

8. Strengthen Bones and Teeth

The chewing action required to eat walnuts stimulates saliva production, which helps in maintaining oral health. The minerals and compounds in walnuts also promote strong teeth and gums.

Walnuts are rich in nutrients like calcium, magnesium, and phosphorus, which can help strengthen bones and reduce the risk of osteoporosis.

Calcium and magnesium are essential for maintaining strong bones. Regular consumption of walnuts can help prevent conditions like osteoporosis.

9. Boost Immunity

The antioxidants and other compounds in walnuts have been shown to have immune-boosting properties, helping to protect against infections and diseases.

The nutrients in walnuts, such as vitamin E and selenium, strengthen the immune system, helping the body fight off infections.

Chronic inflammation is linked to various health issues. Walnuts contain compounds like polyphenols, which have anti-inflammatory properties and can help reduce inflammation in the body.

10. Improves Eyesight and Skin Health

The healthy fats and antioxidants in walnuts can help improve skin health by reducing inflammation and protecting against damage from the sun and other environmental factors.

The antioxidants in walnuts help fight free radicals, preventing skin damage and signs of aging. They also contain nutrients like vitamin E and fatty acids, which nourish the skin from within.

Walnuts are rich in antioxidants and omega-3 fatty acids, which are beneficial for eye health. Regular consumption can help reduce the risk of age-related macular degeneration.

11. Get Slimmer, Stay Fit

One of the myths surrounding Walnuts is that it induces fat. Much contrary to the myth, Walnuts form an integral part of a professional weight management diet. 

Walnuts are a rich source of omega-3 fats that provide essential fat content to the body and at the same time induces satiety that curbs hunger. Undoubtedly, Walnuts have to be a part any weight management diet plan. 

12. Induces and Improves Sleep

Presence of melatonin in Walnuts makes it a natural source of sleep inducing product. Melatonin is a compound that is also synthesized by the human body. 

The synthesis of Melatonin is disturbed due to excessive stress which is sadly now a part of routine modern day life. Hence the addition of Walnut to your diet will only improve the level of melatonin in your body and by far the best natural way to induce and improve your sleep. 

Walnuts are one of the few plant-based sources of melatonin, a hormone that regulates sleep. Consuming them can help improve sleep quality and regulate the sleep-wake cycle.

13. Strengthen Your Hair Growth

It is proven scientifically that Walnuts are a safe “natural fertilizer” for your hair. The presence of biotin (vitamin B7) in Walnuts help strengthen hair and reduce hair fall. 

The nutrients in walnuts, including biotin and vitamin E, promote healthy hair growth and prevent hair loss. They also improve the strength and texture of the hair.

14. Improves Artery Functions

Walnuts are known to be a good source of alpha linoleic acid (ALA) that is known to improve artery functions.

Approximately 100 grams of Walnuts contain enough antioxidants to combat heart disease. 

The presence of omega-3 fatty acids helps in lowering bad cholesterol and improves the production of good cholesterol that is much needed for proper functioning of your body. 

15. Fights Diabetes

Naturals all varieties of nuts are known to lower the risk of diabetes and Walnut is one among the prominent contender. Walnuts are the best defense against prevention of type-2 chronic diabetes. 

The combination of fiber, healthy fats, and protein in walnuts helps regulate blood sugar levels. They are a great snack option for those with diabetes or at risk of developing it.

16. Good For Enhancing Sperm Quality

It might sound interesting for men and it is believed that consuming an approximately 2.5 ounces of Walnuts daily helps in enhancing semen quality in healthy young men. It improves the motility, morphology of sperm in healthy young men. 

Walnuts are a great source of energy, thanks to their combination of healthy fats, protein, and fiber. Including them in your diet can provide a sustained release of energy throughout the day.

17. Get Glowing Skin

Being rich in B-vitamins and several antioxidants, Walnuts help in preventing aging of skin thereby retaining its glowing texture.

The fiber content in walnuts promotes healthy digestion and prevents constipation. They also have prebiotic properties, which means they support the growth of beneficial gut bacteria.

18. Adds Additional Years To Life

According to a study, regular consumption of Walnuts can add additional years to your life. 

Walnut being an edible seed in itself cuts the risk of cancer by 40 per cent and reduces the risk of cardiovascular attack by over 55 per cent. Hence eat Walnuts to live longer! 

19. Recommended During Pregnancy

Walnuts contain Polyunsaturated Fatty Acids (PUFAs) The PUFAs are known to improve the gut development of the baby. It makes the gut of the baby more resistant to bacteria and foreign substances. 

Walnuts also reduce the probability of development of food allergy in the babies. 

20. Food For Brain and Mood

Interestingly, Walnuts are also known as “brain foods”. As a rich source of omega-3 fatty acids, Walnuts can play an important role in proper functioning of brain cells, thereby making you much smarter. 

Walnuts are a natural source of serotonin, a neurotransmitter that plays a key role in mood regulation. Including them in your diet can help boost your mood and reduce the risk of depression.

From brain health to skin nourishment, walnuts offer an array of life hacking benefits. Whether you eat them as a snack or incorporate them into your meals, these nutrient-packed nuts are a true superfood. Start enjoying their benefits today!

23 Different Ways To Incorporate Walnuts Into Our Diet

When it comes to healthy and versatile ingredients, walnuts are hard to beat. Not only are they packed with essential nutrients, but they also add a delightful crunch and rich flavor to any dish. 

In this section, we'll explore 20 different ways you can incorporate walnuts into your meals. Whether you're a seasoned cook or just starting out, these ideas are sure to inspire you.

1. Snack On Them

Walnuts make a great snack all on their own. Keep a bag of walnuts at your desk or in your pantry for a quick and easy snack.

Walnuts are a great addition to baked goods like muffins, cookies, and bread. Try adding chopped walnuts to your favorite recipe.

2. Add Walnuts To Oatmeal or Yogurt

Looking for a quick and nutritious breakfast? Overnight oats are the answer. Simply combine rolled oats, your choice of milk, a sweetener like honey or maple syrup, and a handful of chopped walnuts. 

Let it sit in the fridge overnight, and in the morning, you have a ready-to-eat, creamy, and satisfying bowl of goodness. 

Sprinkle chopped walnuts on top of your morning oatmeal or yogurt for added crunch and nutrition. It's a breakfast that keeps you full and energized throughout the day.

3. Use Walnuts in Salads

Walnuts add a delicious crunch to salads. Try adding them to a green salad with some goat cheese and dried cranberries.

The classic Waldorf salad is known for its refreshing combination of apples, celery, and mayonnaise. To add an extra layer of texture and taste, toss in some chopped walnuts. 

Not only do they provide a delightful crunch, but they also complement the sweetness of the fruits. It's a salad that's both light and satisfying, perfect for a quick lunch or a side dish.

4. Make Walnut Butter

Just like peanut butter, you can make walnut butter by blending walnuts in a food processor until smooth. Use it as a spread on toast or as a dip for fruits and vegetables.

5. Walnut-Crusted Avocado Fries

Avocado fries are a healthier alternative to traditional potato fries. By adding a walnut crust, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of antioxidants and healthy fats, which are essential for brain health. Serve these crispy, creamy fries with a dipping sauce of your choice for a satisfying snack or side dish.

6. Walnut Stuffed Mushrooms With Vegetables

When it comes to appetizers, stuffed mushrooms are always a hit. Take your recipe up a notch by adding a walnut stuffing. Roasted vegetables are delicious on their own, but even better with a sprinkle of chopped walnuts on top. 

The combination of the earthy mushrooms and the rich, nutty filling is a match made in culinary heaven. Plus, walnuts are a great source of protein, making these stuffed mushrooms a filling and nutritious snack.

7. Walnut-Crusted Goat Cheese

Here's a simple yet elegant appetizer that's perfect for entertaining. Roll a log of goat cheese in a mixture of finely chopped walnuts and herbs, and then bake it until the cheese is soft and the crust is golden. 

The result is a dish that's both visually stunning and incredibly delicious. Serve it with some crusty bread or crackers for a complete experience. Combine walnuts with other nuts, dried fruit, and seeds for a healthy and satisfying snack.

8. Make Walnut Crusted Chicken or Fish

If you're looking for a healthier alternative to traditional breaded chicken, try using a walnut crust. Crushed walnuts make a delicious crust for chicken or fish. Dip the meat in an egg wash, coat with crushed walnuts, and bake in the oven.

Simply pulse some walnuts in a food processor until they're finely ground, and use this mixture to coat your chicken. 

When baked, the walnuts create a crispy and flavorful coating that pairs perfectly with the tender meat. It's a dish that's both nutritious and satisfying.

9. Add Walnuts to Smoothies

Blend walnuts into your favorite smoothie for added nutrition and a nutty flavor.

10. Make a Walnut Pesto Pasta

Instead of traditional basil pesto, try making a pesto with walnuts, spinach, and garlic. Use it as a sauce for pasta or as a dip for vegetables.

Pesto is a versatile sauce that can be used in various dishes. To give your pesto a unique twist, replace the traditional pine nuts with walnuts. 

Not only do walnuts provide a similar creamy texture, but they also bring a distinct earthy flavor. Toss this walnut pesto with some cooked pasta, and you have a quick and delicious meal ready in minutes.

11. Classic Walnut Banana Bread

Who doesn't love a warm slice of banana bread? By adding a generous handful of chopped walnuts to your favorite recipe, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of omega-3 fatty acids, which are essential for heart health. So, the next time you're baking a loaf, don't forget to add some walnuts.

12. Walnut-Crusted Salmon

Similar to the walnut-crusted chicken, this recipe takes the concept and applies it to salmon. The combination of the rich, buttery fish and the crunchy, nutty crust is simply divine. 

Plus, salmon is already a great source of omega-3 fatty acids, and the addition of walnuts further enhances its nutritional profile. It's a dish that's as good for your taste buds as it is for your health.

13. Walnut-Crusted Tofu

For our vegetarian and vegan friends, here's a recipe that's sure to impress. By using a walnut crust, you can transform plain tofu into a flavorful and satisfying dish. 

The walnuts add a rich, nutty taste that complements the tofu's mild flavor. Serve it with some stir-fried vegetables or a side of rice for a complete and balanced meal.

14. Walnut-Crusted Cauliflower

Cauliflower is a versatile vegetable that can be prepared in many ways. One unique method is to create a walnut crust. 

Simply coat cauliflower florets in a mixture of ground walnuts, breadcrumbs, and spices, and then bake until golden and crispy. The result is a dish that's both visually appealing and packed with flavor. It's a great way to elevate this humble vegetable.

15. Walnut-Stuffed Dates

Looking for a sweet treat that's both indulgent and nutritious? Look no further than walnut-stuffed dates. 

Simply remove the pit from a date, replace it with a whole or chopped walnut, and enjoy. The combination of the sweet, chewy date and the crunchy, slightly bitter walnut is a match made in dessert heaven. Plus, dates are a great source of natural sugars and fiber.

16. Walnut Energy Balls

When you're in need of a quick pick-me-up, nothing beats a homemade energy ball. These bite-sized snacks are packed with nutrients and are incredibly easy to make. 

Simply combine dates, walnuts, and your choice of add-ins like cocoa powder or coconut flakes in a food processor, roll into balls, and refrigerate. They're the perfect on-the-go snack for a burst of energy.

17. Walnut-Stuffed Chicken Breast

Looking to impress your dinner guests? A walnut-stuffed chicken breast is a dish that's sure to do the trick. 

Simply make a pocket in the chicken breast, stuff it with a mixture of chopped walnuts, herbs, and cheese, and then bake until the chicken is cooked through. The result is a dish that's both visually stunning and incredibly flavorful.

18. Walnut-Crusted Pork Chops

Pork chops are a classic comfort food. By adding a walnut crust, you not only elevate the taste but also enhance the nutritional value. 

Walnuts are a great source of vitamins and minerals, including magnesium and phosphorus. The combination of the juicy pork and the crunchy, nutty crust is a match made in culinary heaven.

19. Walnut-Crusted Apple Pie

Apple pie is a timeless dessert that's loved by many. By adding a walnut crust, you not only enhance the taste but also boost the nutritional value.

Walnuts are a great source of fiber, which aids in digestion. The combination of the sweet, tart apples and the crunchy, slightly bitter walnuts is a match made in dessert heaven.

20. Walnut-Crusted Quiche

Quiche is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. By adding a walnut crust, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of antioxidants, which help protect against cell damage. The combination of the creamy filling and the crunchy, nutty crust is simply divine.

21. Walnut-Crusted Pizza

Pizza is a favorite for many, and by adding a walnut crust, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of protein, which helps keep you full and satisfied. The combination of the gooey cheese, the flavorful toppings, and the crunchy, nutty crust is a match made in culinary heaven.

22. Walnut-Crusted Tuna Steak

Tuna steak is a delicious and nutritious option for seafood lovers. By adding a walnut crust, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of omega-3 fatty acids, which are essential for brain health. The combination of the tender fish and the crunchy, nutty crust is simply divine.

23. Walnut-Crusted Chocolate Truffles

Who says indulgent desserts can't be healthy? By adding a walnut crust to your chocolate truffles, you not only enhance the taste but also boost the nutritional value. 

Walnuts are a great source of antioxidants, which help protect against cell damage. The combination of the rich, creamy chocolate and the crunchy, slightly bitter walnuts is a match made in dessert heaven.

Endless Possibilities of Walnuts

From breakfast to dinner, from savory to sweet, the possibilities are truly endless. Not only do walnuts add a delightful crunch and rich flavor, but they also bring a host of nutritional benefits. 

So, the next time you're in the kitchen, don't forget to reach for a handful of walnuts. Happy cooking!

Nutritional Benefits Of Walnuts

A walnut is an edible seed which comes from the Juglans genus trees. The fruit is encased in a hard outer shell along with the seed.

An estimate 30 to 40% of all walnuts are produced in California, U.S.A. there are two types of walnuts – the black ones and the more common brownish ones.

Walnuts should be part of an essential diet to live a healthy lifestyle. The important feature of walnuts is that they contain omega-3 fatty acids, which have anti-oxidant properties.

Walnuts have proven to reduce stress, improve sleep-wake cycle, AND REDUCE risk of heart related disorders, improve fertility, along with providing a wide range of vitamins such as b6, b-complex, etc.

Walnuts are a nutrient-dense food with several nutritional benefits. These small, wrinkled nuts are not only delicious but also incredibly nutritious. Let's explore the top 16 nutritional benefits of walnuts.

1. Rich in Healthy Fats

Walnuts are high in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are important for heart health and brain function.

Walnuts contain various B vitamins, including folate, niacin, and vitamin B6. These vitamins are essential for energy production, brain function, and red blood cell formation.

2. High in Protein

Walnuts are a good source of plant-based protein, with about 4 grams of protein per ounce.

For a plant-based protein source, walnuts are an excellent choice. They contain all the essential amino acids, making them a complete protein.

3. Good Source of Fiber

Walnuts are a good source of both soluble and insoluble fiber, which can help promote healthy digestion and reduce the risk of chronic diseases.

A handful of walnuts can provide a good amount of dietary fiber. Fiber aids in digestion, promotes satiety, and helps maintain healthy cholesterol levels.

4. High in Antioxidants

Walnuts are rich in antioxidants, including vitamin E and polyphenols, which can help protect against cellular damage and chronic diseases.

Packed with antioxidants, walnuts help combat oxidative stress in the body. These compounds protect our cells from damage, reducing the risk of chronic diseases.

5. Rich in Vitamins and Minerals

Walnuts are a good source of several important vitamins and minerals, including magnesium, phosphorus, copper, and manganese.

Phosphorus, found in walnuts, is vital for the formation and maintenance of strong bones and teeth. It also plays a role in energy metabolism.

6. Reduces Inflammation

Some studies suggest that the antioxidants and other compounds found in walnuts may help reduce inflammation in the body, which is a key contributor to many chronic diseases.

The omega-3 fatty acids and antioxidants in walnuts have anti-inflammatory properties, which can help reduce chronic inflammation in the body.

7. Improves Heart Health

Several studies have shown that eating walnuts may help improve cholesterol levels, reduce blood pressure, and improve overall heart health.

Several components of walnuts, including omega-3s, antioxidants, and fiber, contribute to heart health. Regular consumption may help lower cholesterol and blood pressure levels.

8. Omega-3 Fatty Acids

Walnuts are one of the few plant-based sources of omega-3 fatty acids. These essential fats play a crucial role in brain health, reducing inflammation, and supporting heart health.

Potassium, an electrolyte, is crucial for maintaining proper heart and muscle function. Walnuts are a good source of this mineral.

9. Vitamin E and Zinc

Walnuts are rich in vitamin E, a potent antioxidant that supports immune function and helps maintain healthy skin.

Zinc, found in walnuts, is involved in numerous enzymatic reactions in the body. It supports immune function, wound healing, and DNA synthesis.

10. Good Source of Manganese and Magnesium

Magnesium, found abundantly in walnuts, is involved in over 300 enzymatic reactions in the body. It plays a crucial role in energy production and muscle function.

Walnuts are a good source of manganese, a mineral that supports bone health, metabolism, and antioxidant activity.

11. Copper and Selenium

Copper, a trace mineral in walnuts, is essential for the production of red blood cells and collagen. It also acts as an antioxidant.

Walnuts are a good source of selenium, a mineral that acts as an antioxidant and is essential for thyroid function.

12. Improves Brain Function

The omega-3 fatty acids in walnuts are crucial for brain health. They support cognitive function, memory, and may even reduce the risk of neurodegenerative diseases.

13. Helps in Losing Weight

Despite being calorie-dense, walnuts can be beneficial for weight management. The combination of protein, fiber, and healthy fats promotes satiety, reducing overeating.

14. Controls Diabetes

The nutrients in walnuts, such as fiber and healthy fats, can help regulate blood sugar levels. They have a low glycemic index, making them a suitable choice for diabetics.

15. Improves Skin Health

The vitamin E and antioxidants in walnuts contribute to healthy skin. They protect against oxidative damage and may even slow down the signs of aging.

16. Prevents Cancer

While more research is needed, some studies suggest that the antioxidants and polyphenols in walnuts may have anti-cancer properties, particularly in breast and prostate cancers.

History of Walnuts

While walnut trees have been cultivated for thousands of years, the different types have varying origins. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. 

Throughout its history, the walnut tree has been highly revered; not only does it have a life span that is several times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. It is thought that the walnuts grown in North America gained the moniker "English walnuts," since they were introduced into America via English merchant ships.

Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers.

China is presently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year. The United States is second, with about 294,000 metric tons of production. 

Within the U.S., about 90% of all walnuts are grown in California, particularly within the San Joaquin and Sacramento Valleys. The annual combined walnut output of Iran and Turkey is approximately the same as the United States, and the Ukraine and Romania are next in line in terms of total walnut production.

Production of Walnuts

In 2014, worldwide production of walnuts was 3.46 million tones; with China contributing 46% of the world total. Other major producers were: the United States, Iran, Turkey and Mexico.

The average worldwide walnut yield was about 3.5 tons per hectare in 2014.Eastern European countries had the highest yield, with Slovenia and Romania each harvesting about 19 tons per hectare.

In 2014, the United States was the world's largest exporter of walnuts, followed by Turkey. The Central Valley of California produces 99 percent of total United States commerce in English walnuts.

What's New and Beneficial about Walnuts:

1. Researchers are convinced—more than ever before—about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. 

Some websites will encourage you to remove the walnut skin—that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness to this skin, and that's often the reason that websites give for removing it. However, we encourage you not to remove this phenol-rich portion.

2. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. 

Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.

3. Many of us can go local for our supply of walnuts. According to the latest trade statistics, 38% of all walnuts are grown in the U.S. 

Of that 38%, the vast majority (almost 90%) come from California, and particularly from the San Joaquin and Sacramento Valleys. Buying walnuts closer to home can provide great benefits from the standpoint of sustainability.

Brain development and functioning

While it has been said that walnuts are also known as “brain food”, the nut does live up to its name. Consumption of walnuts is related to better functioning of the brain activity. This is due to the presence of the omega-3 fatty acids.

Heart and Blood Circulation

Walnuts assist in reducing blood pressure and hence, improve blood flow and reduce risk of early heart disorders. This is again, due to the presence of omega-3 fatty acids.

Reduces Aging

Walnuts contain antioxidants which control the rate of aging by acting against free radicals. Some of the antioxidants found in walnuts are morin and juglone. walnut oil also reduces wrinkle formation and gives glowing skin.

Astringent Effect

Walnut leaves have astringent properties which closes pores and reduces pimples by lessening the amount of oil on the skin surface. Strengthens Hair

Hair fall reduction is related to consuming walnuts as nuts because of the presence of omega-3 fatty acids which strengthen the roots. hair strength is increased by applying walnut hair oil.

Better Sleep and Less Stress

Walnuts help in regulating the day-night cycle or the sleep-wake cycle which gives better functioning and efficiency. Furthermore, as we already know, walnut consumption reduces blood pressure which also means less stress and easier living.

Prevents Cancer

Walnuts have plant components which may have anti-cancer properties. Consumption of nuts is directly related to reduced risks in breast, prostate and colon cancer.

Sperm Fertility

Regular consumption of walnuts among young men increases semen motility and thereby better chances of fertilization.

Weight Management

Contrary to belief, regular walnut consumption will not lead to weight gain and it actually helps people who are trying to manage their body weight.

Bone Density

Bone density is related to the amount of copper or manganese. Intake for our body. Deficiency will lead to thinning and weakening of bone strength and density. Walnuts have manganese, magnesium and copper which all help in bone development and growth.

Benefits of Walnuts for Skin and Hair

1. Prevents skin damages:

Walnuts are loaded with antioxidants that combat the free radicals which lead to skin damages. It also prevents skin damages caused by pollution, dust, and harmful UV rays. The spotlights of the sun are damaging your skin. 

While wearing SPF can be beneficial, foods like almonds which are rich in antioxidants, omega 2 fatty acids, and several vitamins can help heal the skin inside out.

2. Maintains healthy glow:

Everyone wishes to have a glowy, radiant and healthy skin. Omega 3 fatty strengthens the membranes of your skin cells, keeps moisture locked, keeps out toxins from damaged skin cells and can maintain the plumpy glow. These nourishing fats attract the moisture from the air and soothes the dry skin. 

Healthy fats are said to have anti-inflammatory properties which can help fewer breakouts and maintain a healthy glow of the skin.

3. Reduces puffy and saggy skin:

The puffy face can make you look tired or sleepy. Walnuts contain roughly 11% or your daily potassium which is a vital mineral to maintain mineral balance and facilitate nerve function. It also obstructs fluid retention, bloating, puffiness and saggy skin caused by sodium. It helps you tackle the embarrassing problem of loose and saggy skin.

4. Maintains healthy circulation:

Poor blood circulation leads to less efficient transport of essential nutrients to your skin cells. Nuts are a rich source of fiber which reduces the excess fat and cholesterol which is a major cause of plaque development and poor blood supply. 

Increasing blood circulation to your scalp and roots can help maintain healthy and well-nourished skin and hairs.

5. Skin healing:

Walnuts are protein power foods. Proteins are the major building blocks which play a vital role in skin repair. It helps your body produce new cells and repair the damaged ones. 

Consuming a proper protein rich diet can improve your wound healing and reduce the appearance of scars on the skin, hence beautifying your skin.

6. Strengthen the hair:

When it comes to healthy hair, not only what you apply on it is important to make it strong, but also what you eat. Walnuts are loaded with vitamin B especially biotin which improves hair growth and strengthens your hair. Omega 2 fatty acids nourish your hair from the root and enhance its strength.

7. Prevents hair problems:

Walnuts are one of the best hair-friendly foods. These are a rich source of protein. Protein- keratin is the major component of your hair. 

Protein rich foods not only promote healthy hair growth but are also responsible for giving hair its strength and flexibility. It also provides a considerable amount of trace element selenium. 

The deficiency of selenium can lead to excess hair loss. Intake of walnuts can help prevent major scalp problems such as hair loss, dandruff, bald head etc.

10 Benefits of Walnuts for Health

1. For The Heart

Due to the high levels of omega-3 fatty acids in the walnuts, they are very beneficial to the cardiovascular system. It has been found that eating just a few walnuts per day can help reduce the blood pressure, so those with high blood pressure take note! 

The omega-3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of the good cholesterol. This is again beneficial for the heart .

2. For Immunity

Walnuts have high amounts of antioxidants in them that keep your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day to keep yourself fit as a fiddle.

3. For Brain Health

The omega-3 fatty acids present in the walnuts are also good for the brain. Having food rich in omega-3 fatty acids keeps the nervous system working smoothly and improves your memory.

4. For Breast Cancer

The American Association for Cancer Research has published in its 2009 research volume that consuming a few walnuts each day can help reduce the risk of breast cancer.

5. For Inflammatory Diseases

Those with inflammatory diseases like asthma, arthritis and eczema can benefit from walnuts as they have high amounts of fatty acid in them.

6. For Bone Health

Walnuts contain an essential fatty acid called alpha-linolenic acid. This alpha-linolenic acid and its compounds have been associated with stronger and healthier bones. Also, as you intake omega-3 fatty acids through walnuts, inflammation decreases, and this is related to keeping the bones stronger for a longer duration.

7. For Better Sleep and Stress

Walnuts have melatonin, and this compound is said to be associated with better sleep patterns. Also, the omega-3 fatty acids keep the blood pressure low and help relieve stress.

8. For Pregnancy

Having a walnut daily can greatly benefit those who are expecting. Walnuts contain healthy vitamin B-Complex groups like folates, riboflavin, thiamin, etc. These are necessary for a pregnant woman and the feteus.

9. For Constipation and Digestive System

Walnuts are rich in fiber, and they are a great way to keep your digestive system functioning properly. All humans require fiber on a daily basis to keep their bowels functioning correctly. 

Usually, the common sources of protein, such as meat and dairy products, lack fiber. Having walnuts daily can help you with digestive problems and keep your bowels functioning properly.

10. For Internal Cleaning

Walnuts are your internal vacuum cleaners as they literally cleanse the digestive system of uncountable parasites. As a designated super food on account of its nutrient content, the snack food is beneficial to heart health and weight loss as well.

I call it strictly snack food because walnuts should be taken in minimal quantities each day. Moderation truly is the key for this nutrient powerhouse, if you want to avoid allergies or unforeseen health conditions.

Food use:

1. Walnut Meats

Walnut meats are available in two forms; in their shells or shelled. The walnuts can be as large as halves or any smaller portions that may happen during processing, candied or as an ingredient in other foodstuffs. Walnuts that are the whole fruit can be savory or sweet depending on the preserving solution. 

2. Walnut Butters

Walnut butters can be homemade or purchased in both raw and roasted forms. All walnuts can be eaten on their own (raw, toasted or pickled) or as part of a mix such as muesli, or as an ingredient of a dish. For example, walnut soup and walnut pie are prepared using walnuts as a main ingredient. 

3. Walnut Coffee

Walnut Whip, coffee and walnut cake, and pickled walnuts are more examples. Walnut is the main ingredient of Fesenjan, a Koresh(stew) in Iranian cuisine. Walnuts are also popular in brownie recipes, as ice cream toppings, and walnut pieces are used as a garnish on some foods.

4. Walnut Oil

Walnut oil is available commercially and is chiefly used as a food ingredient particularly in salad dressings. It has a low smoke point, which limits its use for frying.

Non-food applications:

Walnuts have been listed as one of the 38 substances used to prepare Bach flower remedies a medicine promoted in folk medicine practices for its supposed effect on health. According to Cancer Research UK, "there is no scientific evidence to prove that flower remedies can control, cure or prevent any type of disease, including cancer”.

World’s healthiest Foods Recommendations:

Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to overestimate the potential health benefits associated with this food family! 

In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits, and that's the amount we recommend that you incorporate into your daily diet. In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut halves. 

Of course, since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories. Luckily, research has shown that many people are able to take this step with good success in terms of overall caloric intake.

Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add walnuts to your favorite salad, vegetable dish, fruit, or dessert. 

Conclusion

Walnuts are a nutritious and healthy food that can be a great addition to a balanced diet. However, they are also high in calories, so eat them in moderation as part of a healthy diet.

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