Walnuts, Small Nuts but Have Big Of Benefits

Walnuts are beans from a variety of trees by the genus Juglans (family Juglandaceae). These nut are used for food after being processed while still green to make food with sour flavor or when ripe for the meat taken. Walnuts are known to be rich in proteins and essential fatty acids.

Nutrition Value of Walnut
Based on the US Department of Agriculture (USDA) National Nutrient Database, one cup of organic walnut measures 30 grams containing 200 calories of energy, 1 gram of sugar, 3.89 grams of carbohydrates, 2 grams of fiber, 5 grams of protein, 20 grams of fat, 20 mg of calcium, 0.72 mg of iron and sources of manganese, copper, magnesium, phosphorus, vitamin B6, and iron that make walnuts are rated beneficial to the body.

In addition to containing high monounsaturated fat levels and polyunsaturated fats as well as omega-3 fatty acids, walnuts are also considered a good source of protein. According to The Encyclopedia of Healing Foods, the benefit of walnuts lies in its high nutritional concentration with the amount of antioxidants and vitamin E that suffice the body's natural needs.

Walnut Benefits for Health
The following are the benefits of walnuts for health:

  1. Good for cardiovascular health.
    The FDA, Food and Drug Administration have recently stated that consuming 1.5 ounces of walnut per day can help reducing the risk of heart attack. Walnuts contain a lot of ALA or alpha-linolenic acid, which is very beneficial for maintaining cardiovascular health. According to a study published in the American Journal of Clinical Nutrition, consuming walnuts can help reduce LDL (bad cholesterol) and increase HDL levels (good cholesterol).

  2. Preventing breast cancer. Walnuts contain phytosterols and antioxidants that are sufficient to help you fight breast cancer. This research has been conducted at Marshall University School of Medicine, West Virginia.

  3. Preventing Diabetes.
    Monounsaturated fats and polyunsaturated fats found in walnuts are beneficial to maintain insulin levels. Research conducted at the Harvard School of Public Health, proving that 30% of women who eat 30 grams of walnut for 5 times a week have a lower risk of type 2 Diabetes.

  4. As a source of antioxidants
    Walnut contains many phytochemicals such as ellagic acid, melatonin, vitamin E, poly-phenolic compounds and carotenoids, all of these components serve as antioxidants. These compounds can help the body fight against aging, cancer, neurological diseases, and inflammation.

  5. Enhancing brain function
    The high amount of omega 3 fatty acids found in walnuts makes it a very good food for the brain. Nearly two-thirds of Americans experience a deficiency of omega 3 fatty acids. The lack of omega 3 fats can eliminate brain function levels. A study conducted by Purdue University revealed that children who have a low omega 3 fatty acid intake have behavioral problems and learning disorders.

  6. Helping reduce stress
    Omega 3 fatty acids are also beneficial for reducing depression, ADHA and Alzheimer's disease. Walnut and walnut oil contribute to lowering stress levels and blood pressure.

  7. Overcoming Insomnia
    People who cannot get enough sleep should avoid using the help of sleeping medicine, as most of the sleep medications have side effects.  Something you need to try is to consume 5 walnuts after dinner, as walnuts can help you sleep quality.

  8. Good for Skin health
    Walnut oil protects the skin from dryness and restores natural moisture. Walnut oil is also used as an ingredient in various cosmetic and massage oils that are used for massage and aromatherapy therapies. Walnut contains vitamin E which is also very beneficial for skin.

  9. As an anti-inflammatory
    Omega 3 fatty acids also serve as an anti-inflammatory that reduces the risk of coronary artery disease, stroke, blood pressure, colon, and breast cancer. Consuming 25 grams of this nut gives you 90% of omega-3 essential fatty acids for your daily needs.
Walnuts are not only tasty but also provide you with great energy and other health benefits. The Greeks called walnuts with, "The Nut of Jupiter," and considered it suitable for their gods. Since ancient times, it is associated with intellectuality, and the fruit itself is similar to the human brain form.