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Super Food: Walnuts

Walnuts super food

Walnuts are gaining popularity and are trending as a new superfood! This brown coloured, crunchy nut which is encased in a hard shell resembles the human brain. These nuts contain the significant amount of nutrients such as proteins, essential fatty acids, carbohydrates, vitamins and minerals. The rich nutrient profile of walnuts offers various health benefits when consumed daily.

Here are the unique benefits of eating Walnuts:

Healthy heart

Are you a vegetarian who thinks only fish does all the good to your heart? Then try walnuts! These contain polyunsaturated fatty acids (PUFA) like linoleic acid, alpha-linolenic acid and arachidonic acids.  PUFA help in healthy lipid supply. Consumption of these help to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Thus supporting a healthy heart. It has anti-inflammatory properties which prevent the formation of blood clots.

Prevents diabetes

In a research conducted, patients who included walnuts in regular diet showed a significant reduction in fasting insulin levels. The fibre, protein and good fats help to manage blood sugar levels. This is especially noticeable in the patients with type 2 diabetes.

food for diabetes

Improves sleep

Melatonin a sleep-inducing hormone which is naturally present in walnuts helps in good sleep.

Improves brain health

Walnuts are rich in omega-3 fatty acid, vitamin E, folate, melatonin and antioxidants. These are all  important for healthy brain functioning. Having foods rich in omega-3 fatty acids helps the nervous system to work smoothly. It also improves memory along with reasoning and analytical skills. Now you have enough reasons to give walnuts to your children on a daily basis, right?

good mood with foodImproves bone health

Essential fatty acid called alpha-linolenic acid from walnuts secure the bone health of the body. It helps by increasing absorptions and deposition of calcium while reducing urinary calcium excretion.

Walnuts-Prevents constipation and improves gut health

Walnuts are rich in fibre and helps the digestive system function normally. Eating walnuts everyday improves bowels and benefits those with constipation issues.

Boosts immunity

Walnuts are rich in antioxidants. It keeps our immune system healthy and prevents from the onset of diseases.

weight loss healthy habitsFor pregnancy

Walnuts contain B-complex vitamins like folate, riboflavin, thiamine etc. These nutrients help to keep blood pressure in control, reduces inflammation along with many other benefits. The omega-3 fatty acid helps in the brain development of the foetus.

Walnuts-Helps to prevent cancer 

Many studies have shown that the nutrients present in walnuts help to prevent cancer.  Omega-3 fatty acids, phytosterol and antioxidants prevent the growth of tumours. It also reduces the risk of developing breast and prostate cancer.

For skin & Hair

This superfood is rich in vitamin-E and B-vitamins, an essential nutrient for glowing skin. It speeds up the cell metabolism, prevents ageing by protecting the skin from free radicals. Using walnut oil daily on dry skin will keep your skin moisturised.

This superfood is high in biotin. This helps prevent hair fall and enhances hair texture and strengthens  them. Try a hair spa at home with walnut oil and see the difference yourself.

Contact us

Wondering how to include them in your daily diet? Toss it on your salads or just eat them plain! They taste delicious in any way plus offer a wide range of health benefits! We definitely know that moderation is the key even for a superfood! Talk to our experts at BucketList Dreams. They will guide you on when to have and how much of each superfood is good!

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-Kavyashree, Krupa

Consultant, Nutrition