Nuts, particularly walnuts, are a crucial component of the Mediterranean diet and have been linked to a lower risk of various diseases, including cardiovascular diseases, cancer, type 2 diabetes, and coronary heart disease.
They are packed with nutrients like fiber, vitamins, carbs, protein, and
iron, making them a healthy addition to any diet.
Eating walnuts regularly can work wonders for your brain health, digestion, and blood pressure.
1. Improves Sleep
Consuming walnuts can improve sleep due to their melatonin content, which has been recognized for its beneficial effect on sleep quality.
Eating
soaked walnuts both in the morning and before bedtime may enhance your sleep.
2. Good Way to Lose/Maintain Weight
If you're feeling the urge to snack, try grabbing a handful of walnuts instead of reaching for some unhealthy junk food. Not only are walnuts a nourishing food packed with nutrients your body craves, but they also have a satiating effect that leaves you feeling fuller for longer.
By choosing this smart snacking option, you'll successfully reduce your appetite and jumpstart your weight loss journey in a healthy and sustainable way.
3. Good
for Immunity
Consuming almonds can be highly advantageous for the human body as they
contain a plethora of beneficial antioxidants and essential nutrients that are
known to considerably enhance the immune system's functioning.
The effective strengthening of the immune system with the assistance of
these valuable components has the potential to dramatically reduce the risk of
contracting various illnesses or experiencing summer-related colds or
sicknesses.
4. Rich in Antioxidants
In comparison to other types of nuts that are usually consumed, it has
been found that walnuts have the highest antioxidant activity; and this is due
to the polyphenols, vitamin E, and melatonin that are abundantly present in
their skin, making them a great source of antioxidants.
These antioxidants are particularly useful in protecting our skin from
the sun's dangerous ultraviolet rays, which can be especially problematic
during the summer months.
5. Reduces
Inflammation
Numerous chronic diseases can arise due to the inflammation resulting
from oxidative stress, which can be mitigated by the ingestion of walnuts that
contain essential polyphenolic compounds.
Ellagitannins, a specific class of polyphenols found abundantly in
walnuts, are believed to be highly efficacious in ameliorating inflammatory
responses induced by seasonal events like summer. Thus, incorporating walnuts
into one's diet can be an effective method of combatting such diseases.
6. Lowers Cholesterol
For a significant period, there has been a connection between higher
"bad" LDL cholesterol and triglyceride levels with an increased risk
of heart disease. Studies have consistently shown that regular consumption of
walnuts can help to lower cholesterol levels.
Despite the fact that bad cholesterol may be elevated at any time
throughout the year, incorporating walnuts into one's diet consistently could
assist in combating it.
7. Boosts Energy
Walnuts are recognized for their nutritious value, as they contain a
wealth of beneficial components such as healthy fats, fiber, and protein that
can swiftly lift your energy levels, especially during sweltering climates.
In addition to their exceptional nutrient profile, these nutty treats
are incredibly convenient as they can be easily transported from place to
place, making them the ideal on-the-go, healthy snack that leaves a satisfying
and gratifying feeling.
Optimal Timing for Consuming Walnuts and Tips for Incorporating Them into Your Diet.
Soaking walnuts overnight can enhance their digestibility and nutrient
absorption. They can be enjoyed in the morning, as well as added to smoothies,
salads, shakes, chutneys, breakfast cereal, desserts, and Oatmeal.
During the summer months, the best time to consume walnuts is in the
morning. Soak 6 to 8 halves of walnuts overnight and eat them on an empty
stomach for optimal effect. Additionally, they can be added to smoothies or
used to make walnut chutney. Ground walnuts can be sprinkled onto salads.
FAQs
Q: What are walnuts and where do they come from?
A: Walnuts are a type of nut that grows on trees. They have a hard shell
and a wrinkled, brain-like kernel inside. Walnuts are native to Asia and
Europe, but they are now grown in many parts of the world.
Q: Why are walnuts good for you?
A: Walnuts are rich in healthy fats, protein, fiber, antioxidants,
vitamins, and minerals. They can help lower cholesterol, blood pressure, and
inflammation, improve brain function and mood, protect against cancer and
diabetes, and support weight management.
Q: How much walnuts should I eat per day?
A: The recommended serving size for walnuts is about 28 grams or a
handful. This provides about 190 calories and 18 grams of fat. You can eat them
raw, roasted, chopped or ground.
Q: How can I incorporate walnuts into my diet?
A: Walnuts are versatile and delicious. You can add them to salads,
oatmeal, yogurt, smoothies, baked goods, sauces, dips, and more. You can also
make your own walnut butter or milk.
Q: Are there any side effects or risks of eating walnuts?
A: Walnuts are generally safe and well-tolerated by most people.
However, some people may be allergic to walnuts or other tree nuts.
Symptoms of an allergic reaction include itching, swelling, hives,
difficulty breathing, and anaphylaxis. If you have a nut allergy, avoid walnuts
and products that contain them.
Also, if you take blood thinners or have a bleeding disorder, consult
your doctor before eating walnuts as they may increase the risk of bleeding.
