10 Benefits of Eating Walnuts to Weight Loss
Dry fruits have been consumed in India for centuries. Dry fruits are used in home made dishes or kheer. Many people also consume raw dry fruits.
For this, some people also use cheap alternative to dry fruit (Budget Friendly Alternatives Nuts Over the Expensive Dry Fruits) .
etc. These nuts are used in many homes. But walnuts are a good nuts. It is consumed in some homes. Such people should know that walnuts are beneficial for the body in many ways.
Some people also misunderstand that eating walnuts is not right for health. Science has proved this wrong. In this article, we will tell you about the health benefits of walnuts.
The scientific name of Walnut is Juglans Regia. It mainly has two species. The first ‘wild nut’, whose trees are 100 to 200 feet high. The second is the ‘agronomical nut’, whose height of the tree is 40-90 feet.
Wild walnut peel is thick but agronomical peel is paper like. The kernel that comes out when the nut is broken is like a human brain. Most of its production is in China. It is produced in the Kashmir Valley in India.
Walnuts are high in nutrition. It contains 65 percent healthy fat and about 15 percent protein. Its carb is in the form of fiber.
Nutrition of 30 gm nut is as follows
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
According to the study, even though walnuts are high in calories. But if one consumes it during weight loss, then it does not increase the weight. (5) The study also shows that it is also higher in antioxidants than other nuts.
2. Weight Management
High in calories, 21% energy is absorbed due to the consumption of walnuts. Approximately 1.75 ounces (48 grams) of walnuts were given to 10 obese people for 5 days. He noticed a decrease in his appetite after drinking. It became clear that the appetite decreases after the consumption of walnuts. (1)
According to published research in the Asia Pacific Journal of Clinical Nutrition, regular intake of walnuts is associated with high levels of energy.
The study, published in the American Journal of Clinical Nutrition, found that women who did not eat nuts had gained more weight in the last eight years. On the other hand, those who consumed nuts twice or more a week, their weight was increased.
3. Improvement in memory and brain function
Walnuts contain omega-3 and 6 fatty acids essential for the body. These can help improve memory and cognitive function. (2)
Omega-3 fatty acids are beneficial for the brain. According to a study conducted in the elderly, daily consumption of walnuts improved cognitive function.
Other studies have also shown that the intake of nuts can improve brain function. Also, its intake can also reduce depression. (3)
4. Improve Heart Health
Due to the omega-3 fatty acids found in walnuts, it is very beneficial for the cardiovascular system. Eating some walnuts daily also helps to normalize blood pressure.
Omega-3 fatty acids increase good cholesterol by reducing the production of bad cholesterol in the body. It helps reduce inflammation and improve blood vessel function. (4)
According to a study conducted in the United States, Australia, New Zealand, Spain and Israel, eating two to three walnuts a day reduces cholesterol levels. Lowering cholesterol also reduces the risk of heart disease.
5. May boost immunity by eating walnuts
Due to being high in antioxidants, walnut disease strengthens the immune system. Strengthening immunity reduces illnesses. You can also include some walnuts in your daily diet to boost immunity. Walnuts are rich in vitamins and minerals such as copper and vitamin B6.
6. Other Benefits of Eating Walnut
Apart from this, bones are strengthened by the consumption of walnuts. Calcium and vitamin D are found in plenty in walnuts.
Consumption of walnuts can control high blood pressure. But research is still going on on this.
Walnuts are also beneficial in skin problems. It reduces wrinkles that occur on aging. Nutrients present in walnuts are also very beneficial for hair.
Consuming walnuts helps in getting better sleep. The omega 3 fatty acids present in it help in better sleep by correcting the mood. Vitamin-B6, tryptophan, protein and folic acid also provide relief in depression.
According to the study, consumption of walnuts also provides relief in diabetes. But before taking it, you must consult a doctor.
Due to its anti-inflammatory and antioxidant properties, it also provides relief in problems like cancer, heart disease.
Side Effects of Eating Walnut
As such, there is no significant loss of consumption of walnuts. But some people may complain of allergy due to its consumption. But this complaint is not seen in everyone.
Due to being high in phytic acid, the mineral ablation process slows down. Therefore, consume it only in certain amounts. Due to being tasty, some people start consuming it in large quantities. Avoid doing this.
How Much to Eat Walnut
You can include it in your diet in any way. That is, roasted, raw, smoothie or soaked in water can be included in the diet.
However, there is no fixed amount of servings. But it is advisable to consume 2-3 walnuts daily.
You can also contact your doctor for more information. The doctor can tell its volume better according to your body type.
Conclusion: You must have understood that walnuts are also beneficial along with Tasty. Why should you also include it in your snacks so that you can benefit from it?
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