20 Scientific Benefits & Uses of Walnut for Health & Skin

By Refadoc, Posted on : Thursday, 02 July 2015 - 10:47 am IST

20 Scientific Benefits & Uses of Walnut for Health & Skin

Walnuts can be easily regarded as one of the oldest tree fruits which have been grown by men. There are records about the existence of the nut during the 7000 BC. Being rich in calories and dense in nature, Walnuts are used all over the world in salads and cakes. They are a great source of nutrients and their benefits range from promoting a healthy metabolism to boosting the health of the heart. Walnuts are without a doubt an excellent combination of proteins, healthy fats, fiber, plant sterols, antioxidants as well as a variety of vitamins and minerals. Eating one ounce of Walnuts a day is known to provide you a variety of health benefits.

Walnuts belong to a family of tree nuts and boasts of it’s very own and unique nutritional profile. The nut contains high amounts of copper, manganese, molybdenum and Biotin. So, here are some of the major health benefits of consuming Walnuts:

Health Benefits of Walnuts:

1) Excellent for Heart Health:

Walnuts are known to contain high levels of Omega 3 Fatty acids which are a boon to the cardiovascular system. It has been proved that consuming a handful of Walnuts a day is known to reduce the blood pressure. The Omega 3 Fatty Acids are also known to reduce the amount of the LDL (Bad Cholesterol) in the body and boosts the production of the HDL (Good Cholesterol) in the system.

2) Boosts the Immunity of the Body:

Walnuts are also a wonderful nut to depend upon to boost your body’s immunity. Walnuts contain a high amount of antioxidant which boost the immune system of the body and prevents the onset of diseases.

3) Boosts Brain Health:

Walnuts are known to be an amazing source of Omega 3 Fatty Acids which are great for your brain health. A walnut tends to keep your nervous system in a perfect working order and boosts your memory.

4) Fights against Breast Cancer:

Consuming a few Walnuts every day is known to keep the risk of contracting Breast Cancer away.

5) Helpful for Inflammatory Diseases:

Walnuts are great for people who suffer from Inflammatory diseases such as Asthma, Arthritis and Eczema due to the presence of fatty acids in them.

6) Strengthens the Bones:

Walnuts contain within them an essential fatty acid in them known by the name of alpha linolenic acid. This acid and it’s compounds are known to help in the formation of stronger and healthier bones.

7) Helps you to sleep better:

Walnuts also contain in them Melatonin which helps to straighten out your sleeping patterns. The Omega 3 Fatty Acids are also known to lower the blood pressure and helps to get rid of stress.

8) Great for Pregnant Women:

Pregnant Women should be consuming a Walnut every day as it contains Vitamin B complex and its compounds such as Folates, Riboflavin, Thiamine and more. These compounds are quite beneficial for the pregnant woman and the unborn child.

9) Promotes Digestive Health:

Walnuts are also a rich source of fiber which makes them an essential nut in keeping your digestive system in order. Consuming Fiber everyday is known to keep your bowels running properly.

10) Helps in Weight Loss:

Contrary to what many people commonly believe, Walnuts are known to help in the management of weight. Regular consumption of Walnuts is not known to cause any gain in the body weight.

11) Prevents Diabetes:

Walnuts are also known to lower down the risk of contracting Diabetes. People who consume Walnuts are known to lower down the risk of contracting Diabetes by 24%.

12) Boosts the Quality of Sperm:

Consuming around 2.5 ounces of Walnuts in a day is known to improve the sperm count in men. Walnuts are known to improve the lifespan, motility as well as the morphology of the sperms in men between the ages of 24 and 35.

13) Prevents Pancreatic Cancer:

Walnuts are also known to decrease the risk of contracting Pancreatic Cancer. Women who consume a one ounce serving of Walnuts once or twice a week are known to cut down their risk of Pancreatic Cancer to a great extent.

Walnut Benefits for Skin:

14) Delays the Aging of the skin:

Walnuts are packed with Vitamin B which makes them a great food for your skin. Vitamin B helps to fight against stress and mood swings. With lower levels of stress, a better skin can be attained. The Vitamin B, combined with Vitamin E found in Walnuts is known to fight against the free radicals in the skin, delaying the aging process.

15) Moisturizes the Skin:

People suffering from a dry skin should apply warm walnut oil over their skin regularly. It helps to keep the skin supple and enhances the glow of the skin.

16) Removes Dark Circles:

Applying Walnut Oil regularly around the eyes is known to get rid of the dark circles. It works as a soothing agent and eases puffiness and helps to relax the eyes, providing back the glow and the color of the skin.

Hair Benefits of Walnuts:

17) Longer and Stronger Hair:

Walnuts are a great source of Potassium, Omega 3, 6 and 9 Fatty Acids. These ingredients are great for stronger hair follicles. With the regular application of Walnut Oil, your hair can be stronger, longer and even more glowing.

18) Prevents Balding:

Regular application of Walnut Oil is known to keep Balding at bay.

19) Works as an anti Dandruff Agent:

Walnut Oil is used all over the world due to its rich and moisturizing content. It works as a natural anti dandruff agent.

20) Promotes a Healthy Scalp:

With the regular application of Walnut Oil, you can keep your scalp moisturized and hydrated. The anti fungal properties found in Walnut Oil are also known to keep infections caused by ringworms away. This helps you to attain a healthier and cleaner scalp with healthy hair.

Selecting and Storing Walnuts:

When you are out purchasing whole walnuts; that are not shelled, it is recommended to choose the ones which feel heavy due to their size. Make sure that the shells are not cracked, pierced or stained – as this is mostly a sign of the developing mold, which makes the nuts unsafe for human consumption.

Often, the shelled walnuts are available in a prepackaged contained as well as a bulked bin. However, make sure which purchasing that the bins which contain the nuts are covered properly in order to ensure the maximum freshness. Avoid picking out the nuts which are shriveled and the ones which look rubbery. If it is possible, make sure that you smell the nuts before buying them in order to make sure that they are not rancid by any chance.

Due to a high amount of polyunsatured fat which is found in the nuts, the walnuts are known to be extremely perishable and care should be taken while storing them. Shelled walnuts should be stored in an airtight container which can be placed in a refrigerator where they can retain their freshness for about six months. If the nuts are stored in a freezer, they can last for about a year without perishing. Unshelled nuts should be stored in a refrigerator where they can stay fresh for almost a year.

Preparing and Cooking the Nuts:

Irrespective of the way in which you look forward to enjoying the nuts, make sure that you include the skin in your everyday diet. Some people even fail to notice the skin of the nuts. The outermost part of the nut, which is waxy, flaky and often whitish in appearance, is the skin. 90% of the Phenols found in the nuts are often contained in the skin of the walnut. The skin also contains many essential phenolic acids, tannins as well as flavonoids. Preparing the nuts and adding them to your diet is a very simple process. You can just chop and serve the nuts on your favorite salad, vegetable dish as well as fruit or dessert.

Quick Ways to Enjoy Walnuts:

Here are some quick ways in order to enjoy the Walnuts:

  1. Walnuts can be crushed and added to the plain yoghurt along with some syrup.
  2. They can also be added to sautéed vegetables.
  3. Puree walnuts along with some lentils and some spices. It can be mixed with some olive oil in order to make a dip like sauce.
  4. Walnuts can even be added to your very own homemade poultry stuffing recipe.

Nutritional Profile of Walnuts:

Nutrient

Amount

% Daily Value

 

 

 

Calories

765

 

Total Fat

76 g

117%

Saturated Fats

7 g

36%

Cholesterol

0 mg

0%

Sodium

2 mg

0%

Total Carbohydrates

16 g

5%

Dietary Fiber

8 g

31%

Sugars

3g

 

Proteins

18 g

 

Vitamin A

 

0%

Vitamin C

 

3%

Calcium

 

11%

Iron

 

19%

 

 

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