Walnuts are a tree nut belonging to the walnut family of genus Juglans. Botanically, they are seeds of the drupe and not true nuts. They provide many health and beauty benefits as they contain essential nutrients like vitamins, minerals, antioxidants, omega-3 fatty acids, phytonutrients, and dietary fibers, etc.
They are available in many varieties and are consumed in many ways. Green walnuts are often used for making pickles, and the processed walnuts are consumed as dry fruit, added to smoothies, cakes, and other food items.
# Maintains Cholesterol LevelDietary fibers and the essential fatty acids like oleic acid, linoleic acid, etc in walnut reduce LDL cholesterol in the body and minimize the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
# Regulates Blood PressurePotassium, a vital mineral in walnut is a natural vasodilator that relaxes our blood vessels, improves blood circulation, and thus provides relief from high blood pressure or hypertension.
Hypertension affects millions worldwide and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.
Other nutrients like zinc, iron, magnesium, and vitamin E, etc in walnut also aid in regulating high blood pressure.
Consume walnut in moderation as over-intake of potassium may lower the blood pressure to an abnormally low level giving rise to symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you are already on blood pressure medication, then consume walnut after having a word with your doctor to avoid the risk of food-drug intolerance.
Avoid salted walnuts as the sodium in them can elevate blood pressure and worsen the condition of hypertensive patients.
# Improves Cardiovascular HealthWalnuts promote cardiovascular health as they contain essential fatty acids like linoleic acid, alpha-linolenic acid, and arachidonic acids, and monounsaturated fatty acids like oleic acid.
Eating only 25 grams of walnuts per day fulfills 90 percent of the daily requirement of essential fatty acids.
These healthy fats and the dietary fibers in walnuts reduce LDL cholesterol ( bad cholesterol) and minimize the risk of atherosclerosis, a leading cause of several cardiovascular problems.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in walnut protect our cardiovascular system from free radical damage and improves its efficiency.
Potassium in walnuts relaxes blood vessels and provides relief from hypertension or high blood pressure that give rise to several cardiovascular and other health problems.
Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in walnut also contribute to our cardiovascular health.
# Improves Bone HealthWalnuts are loaded with bone-strengthening minerals like calcium, potassium, and magnesium, etc.
Calcium is a vital mineral for the growth and development of the bones, and lack of this mineral may increase the risk of bone disorders like osteoporosis.
Potassium neutralizes acid load, reduces loss of calcium from the bones, and thus improves bone density.
Magnesium also improves bone density and thus contributes to better bone health.
Manganese in walnuts increases calcium absorption and improves the bone mineral density of the spinal column.
The alpha-linoleic acid, an essential fatty acid in walnut strengthens bones by increasing the absorption and deposition of calcium. It reduces calcium loss during urination.
Anti-inflammatory compounds like omega fatty acids and vitamin C in walnut reduce pain and inflammation caused by osteoarthritis, a condition in which protective tissues at the ends of bones wear down.
Other nutrients like zinc, phosphorus, and folate, etc also aid in making our bones healthier.
# Improves MetabolismEssential nutrients like manganese, copper, magnesium, potassium, iron, calcium, zinc, and selenium, etc, and essential fatty acids like linoleic acid, alpha-linolenic acid, and omega-3 fatty acids, etc in walnuts improve our metabolism.
A healthy metabolism plays an important role in various metabolic activities such as growth and development, sperm generation, digestion and synthesis of nutrients, and weight management, etc.
# Regulates Blood Sugar LevelBecause of its low glycemic index of 15, walnut slows down the release of sugar into the bloodstream, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.
The dietary fibers in the walnut slow down the rate at which sugar gets absorbed by the bloodstream and helps in controlling blood sugar levels.
As per research by Gillen et al. (2005) at the University of Australia, polyunsaturated and monounsaturated fats in walnuts benefit diabetic patients.
As per an article titled, “The impact of nuts on diabetes and diabetes “, walnut reduces the risk of type-2 diabetes.
If you are on diabetic medication, consult your doctor before adding walnut to your diet to avoid the risk of food-drug intolerance.
Eating too many almonds while being on diabetic medication may drop blood sugar to an abnormally low level giving rise to symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.