Walnuts aka in Hindi as akhrot is a powerhouse of nutrition. A walnut is basically a single-seeded stone fruit that is derived from any tree of the genus Juglans.
Mimicking the human brain, this nut is a small wonder that is believed to help promote the development of several neuron-transmitters within the brain.
However, that is not all. This wonder nut is also a great source of healthy fats and fibre. But before we jump into the benefits of walnuts, let us give you some lesser-known facts about this amazing healthy seed.
# Walnuts keep the heart healthy
Walnuts contain high content of mono and polyunsaturated fatty acids that is an important nutrition source for heart health. These fatty acids lower the bad cholesterol (LDL) level in the body.
# Walnuts maintain the gut health
Recent studies confirm that including walnuts daily as a part of diet can increase the essential bacteria in the gut and hence, improves gut health altogether.
To maintain proper gut health, your body needs to have the bacteria that promote good health. The contribution of diet is one of the main driving factors in building the gut microbiota over the entire lifetime of a host.
# Walnut benefits for brain
As mentioned earlier, walnuts are found to be quite effective in supporting brain health. Walnuts have a high concentration of DHA (Docosahexaenoic acid) which is a type of Omega-3 acid.
Some studies show that DHA promotes brain health in infants and even improves cognition in adult brains. That is why walnuts are also recommended for people with age-related memory declining issues.
The ALA in walnuts along with its high content of polyphenols are considered as crucial brain nutrients. These fight against oxidative stress in the brain and also reduces inflammation.
# Promotes weight loss
If you have been snacking chips or craving for chips, here is your chance to replace the loss with a much nutritious snack–walnut. Their high content of Omega-3 fatty acids is linked to decreasing obesity and diabetes.
One of the major misconceptions regarding walnuts and their role in weight loss is that these nuts are dense in calories. However, studies have reported that the energy absorbed from these nuts are lower.
# Help the male reproductive systemWhile the walnuts are a miracle for all of us in several ways, there are also many surprising benefits of it for men. A study suggests that eating walnuts daily can improve sperm health.
Research among subjects belonging to the western world with a declining sperm count due to the modern-day pollution and stress, showed healthier fertility signs after including walnuts in their diet.
The researchers divided 119 healthy men within the age group of 18 to 35, into two groups. One group was given 60 grams of walnuts in their normal diet and the other group had no changes in their diet.
# Walnut benefits for hair
The benefits of Walnuts are not just for heart or gut but extend upto hair. Walnuts are great for hair growth. The selenium and Vitamin B7 in walnuts help in reducing hair fall.
Not just that, applying walnut oil in hair benefits by making the hair look healthy and glossy. The oil is also found to be associated with dandruff decline.
You must know that fatty acids are crucial for hair growth, they also keep the skin moisturized. Hence, lack of these fats can cause dandruff.
# Manage Type 2 DiabetesWalnuts contain rich amounts of vitamins, minerals, antioxidants and even phytosterols that are believed to delay type-2 diabetes. [9] Besides their positive impacts on weight management, consuming walnuts can help in reducing the blood sugar level.
Polyunsaturated fatty acids affect the insulin sensitivity in the blood hence reduces the risk of type 2 diabetes.
In a study of 100 people with diabetes mellitus, two groups were formed. One group was given walnut oil for three months while the other group did not undergo any interventions. Before the experiment, the fasting blood sugar of both groups was photographed.