We all hold dear those childhood memories of walnuts, which were often soaked and shared with us as a unique treat designed to forge enduring memories. These moments frequently made their way into our daily rituals or into the secret corners of our lunch boxes. Walnuts, as many of us know, are considered one of the healthiest foods out there. They are often called a superfood because of the vast array of health benefits they offer. Health experts recommend eating a handful of walnuts every day, emphasizing their crucial role in nutrition.
Walnuts are rich in protein, which helps with weight control. Their high levels of unsaturated fats play a key role in their positive impact on heart health and more. Health professionals think that besides improving overall health, consuming a few walnuts can also improve skin health, leading to a healthier and more radiant appearance.
This article will delve into the top 10 health benefits of eating walnuts and how they can be incorporated into everyday meals.
Top 10 Health Benefits of Walnut Intake:
1. Encourage a healthy digestive system
Numerous studies suggest that a varied and beneficial community of bacteria and other tiny organisms in your digestive system (your gut microbiota) can contribute to a healthier digestive system and improved overall health. An imbalance in your gut microbiota can lead to inflammation and disease in your digestive tract and throughout your body, increasing the risk of obesity, heart disease, and cancer. This also involves an increase in bacteria that produce butyrate, a type of fat that supports your digestive system and helps in keeping it healthy.
2. High in antioxidants
Walnuts have a greater capacity for antioxidants than most other common nut types. This is due to elements such as vitamin E, melatonin, and a group of plant compounds called polyphenols, which are particularly concentrated in the outer layer of walnuts.
3. Could reduce inflammation
Inflammation, often caused by oxidative stress, is a key factor in many diseases, including: heart disease, type 2 diabetes, Alzheimer’s disease, and cancer. The antioxidants in walnuts help fight oxidative stress and inflammation. A specific type of antioxidants, ellagitannins, may be particularly important in this regard. The good bacteria in your digestive system can change ellagitannins into substances called urolithins, which have been found to protect against inflammation.
4. Leading source of omega-3s from plants
Walnuts are the top nut in terms of omega-3 fatty acids, with a higher concentration than any other. The omega-3s from plant foods, such as walnuts, are identified as alpha-linolenic acid (ALA), a type of essential fat, meaning it’s necessary to get it from your food. Numerous studies suggest that increasing ALA intake from food might lower the risk of heart conditions, including heart disease and abnormal heart rhythms.
5. Potential to lower blood pressure
High blood pressure greatly increases the risk of heart disease and stroke. Limited research suggests that eating walnuts might help lower blood pressure, even in people with high blood pressure. Furthermore, a diet rich in walnuts and other nuts could help lower blood pressure in some individuals.
6. Aids in weight management
Walnuts are high in calories, but your body digests them, absorbing 21% fewer calories than expected based on their nutritional value. Eating walnuts can also help manage hunger. Adding walnuts to your diet may help keep blood sugar levels stable, beyond their role in weight management.
7. Lower cancer risk
Numerous studies suggest that eating walnuts may decrease the likelihood of certain cancers, including those of the breast, prostate, and colon. This is because walnuts are rich in ellagitannins, a type of polyphenols. Certain bacteria in your gut can convert these into urolithins, which have the power to reduce inflammation in your digestive system. This could be a way in which walnuts help in preventing colon cancer, and it might also protect against other types of cancer.
8. Promote healthy aging
As you age, it’s important to maintain your health to stay active and independent. Walnuts are a standout choice for a nutritious diet. Despite their high calorie content, they offer essential nutrients, minerals, fiber, and beneficial plant compounds that can support your physical well-being as you age.
9. Enhance brain function
The shape of a walnut’s shell, which resembles a small brain, might not be a mere coincidence. Research suggests that the nutrients and antioxidants in walnuts could help reduce oxidative stress and inflammation by neutralizing free radicals.
10. Lower bad cholesterol and triglycerides
High levels of LDL (bad) cholesterol and triglycerides are linked to an increased risk of heart disease. Eating walnuts regularly has been shown to effectively lower cholesterol levels.
Skin benefits of consuming walnuts:
a) Slow down the aging process
Walnuts are packed with antioxidants and vitamins, which are great for protecting your skin from damage caused by things like the sun, dirt, pollution, and other impurities. These antioxidants help cleanse and hydrate your skin, which slows down the aging process and can prevent early signs of aging such as fine lines and wrinkles.
b) Cleanse the blood
Walnuts are rich in antioxidants that help get rid of harmful substances and neutralize bad molecules in your body. Research suggests that this can also stop a chain reaction that might affect other parts of the cell, cleaning your blood. They also help prevent skin issues like acne and pimples.
c) Get rid of dark circles
Dark circles have become a common problem nowadays, but walnuts can help. They’re known for calming the skin around the eyes, which can help reduce the tension and make your eyes look more awake and relaxed. This can lead to less puffiness and dark circles over time.
d) Keep skin moisturized
Walnuts also offer great moisturizing and nourishing benefits. By using walnut oil on your skin, you can deeply hydrate and moisturize both your face and body. The vitamins B5 and E in walnuts provide a lot of hydration and also help reduce scars, lighten spots, and even out skin texture, making your skin look incredibly soft and glowing.
e) Achieve glowing skin
The nutrients in walnuts are also good for lightening dark spots and evening out skin tone. These nutrients also make your skin smoother and more radiant from the inside out.
Key skin nutrients like vitamin E and vitamin B6 help to clear your skin pores of dirt and particles. They can hydrate your skin, resulting in naturally bright and supple skin, while also lightening dark spots, reducing the appearance of sun tan, and fading acne scars. Walnuts are especially good for getting clearer skin.
f) Great exfoliator
The benefits of exfoliating your face and body regularly are well-known. Walnuts, with their high content of antioxidants and vitamin E, slowly remove dead skin cells, oil, dirt, and other impurities that are stuck in your pores. This process also helps prevent acne and keeps your skin healthy, clear, and soft.
Hair benefits of consuming walnuts:
a) Enhances Strong Hair
Walnut oil is a fantastic source of essential fatty acids that strengthen both the hair strands and the scalp. If you’re dealing with significant hair loss, you can directly apply walnut oil to your scalp. It has been shown to promote hair regrowth. Additionally, using walnut oil on your hair can prevent split ends and make your hair look fuller and healthier.
b) Fights Dandruff
If you’ve been struggling with dandruff without success with various hair treatments, walnut oil might be worth a try. Walnut oil is a potent remedy for dandruff. When applied to the scalp, it deeply penetrates the hair, providing moisture and relieving dandruff. Its anti-inflammatory properties soothe the irritated scalp, reducing dryness and itchiness.
c) Halts Early Gray Hair
Walnuts are rich in copper, a key component in producing the melanin pigment that determines hair color. Furthermore, walnuts increase blood flow to the scalp, leading to faster hair growth.
d) Prevents Hair Loss
Hair loss on the sides can be a significant concern for many. Walnuts are known for their ability to revitalize hair. The high antioxidant and essential fatty acid content in walnuts is essential for stimulating hair follicle growth. Additionally, walnuts are effective in repairing damage and promoting healthier hair. By massaging your scalp 2-3 times a week for a few months, you might notice new hair growth in the areas affected by balding.
e) Boosts Scalp Health
Nutrients like iron, calcium, copper, omega-3 fatty acids, and zinc are vital for hair growth. The health of your scalp is crucial for maintaining healthy, long, and shiny hair. Massaging your scalp with walnut oil or a hair scrub made from crushed walnuts can increase oil production, reduce dandruff, and stimulate hair follicles that are not growing, thereby improving hair growth and shine. So, take steps towards achieving beautiful hair and remember the benefits of walnut.
Extensively available and easy to add to your diet:
Walnuts can be found in every grocery store. Look for raw walnuts in the baking aisle, roasted walnuts in the nut aisle, and walnut oil in the gourmet oils section. It’s helpful to understand how to scale the serving sizes from studies to gauge the portion sizes accurately.
Eating walnuts by themselves as a snack is the simplest choice, but there are many tasty ways to use them in cooking.
You might consider:
• Dicing them and adding them to wraps or pita breads for an extra crunch.
• Roasting and blending them into a homemade trail mix for a rich nutty taste.
• Dicing them and mixing them into whole grain breads or scones for an extra kick of flavor.
• Sprinkling them on salads filled with greens or over fruit platters.
• Mashing them into dips and gravies for a smoother consistency.
• Toasting them lightly in your favorite stir-fry recipe for a nutty scent.
• Mashing them into a powder to use as a coating for fish or chicken.
• Serving them on top of oatmeal or yogurt for a crunchy bite.
• Roasting or finely chopping them to garnish pasta or vegetables for a nutty flavor.
• Including them in a vinaigrette dressing for a nutty taste.
If you’re cooking for others, make sure to check for any nut allergies before adding walnuts to your dishes.
Conclusion:
Superfoods packed with vitamins and minerals, like walnuts, offer significant advantages for the skin and hair because they contain a lot of antioxidants and important nutrients. These features are especially helpful for keeping the skin and hair healthy. Applying walnut oil consistently to your scalp can result in hair that is thicker, glossier, and more voluminous. Making a walnut face mask by mixing ground walnuts with additional ingredients such as rose water, yogurt, or turmeric is also a choice. Make sure to buy top-notch walnuts from Healthy Master.
FAQ
Q1. Do walnuts play a role in managing weight?
Answer: Surprisingly, they do! Although they are high in calories, walnuts can aid in weight management when consumed in moderation. Their fiber and protein help increase satiety, which in turn reduces the overall amount of calories consumed. Additionally, the healthy fats in walnuts can boost metabolism, helping to burn calories more effectively.
Q2. What are the primary health advantages of consuming walnuts every day?
Answer: Walnuts are loaded with omega-3 fatty acids, antioxidants, fiber, and protein, making them great for heart health by lowering LDL (bad cholesterol) and blood pressure. Eating walnuts regularly can also support brain health due to their high DHA (an omega-3) content, which aids in cognitive function and may protect against memory loss associated with aging.
Q3. What is the optimal way to consume walnuts for the greatest health benefits?
Answer: The best method to eat walnuts is by consuming a handful of raw, unsalted walnuts daily. Eating raw walnuts preserves more nutrients and antioxidants compared to roasted or processed ones. They can be added to salads, yogurt, smoothies, or even included in your morning oatmeal for an extra dose of flavor and health benefits.
Q4. Do walnuts offer any benefits against aging?
Answer: Yes, they do! Walnuts are recognized for their anti-aging properties due to their high antioxidant content, along with omega-3s and essential vitamins. These elements fight against free radical damage, reduce the appearance of fine lines and wrinkles, and maintain skin elasticity. Regular consumption of walnuts helps keep the skin youthful and glowing by enhancing collagen production and decreasing inflammation.
Q5. How do walnuts improve the condition of the skin?
Answer: Walnuts contain high amounts of vitamins E and B5, which shield skin cells from harm, diminish aging signs, and increase skin elasticity. The omega-3 fatty acids in walnuts also reduce inflammation, moisturize the skin, and prevent dryness, resulting in skin that looks more vibrant and healthy.
Q6. Can walnuts help with the health and growth of hair?
Answer: Absolutely! Walnuts are good for hair health because they are rich in biotin, vitamin E, and zinc. Biotin strengthens hair follicles, which promotes hair growth and decreases hair loss. Vitamin E acts as an antioxidant to protect hair from damage, and zinc helps keep the scalp healthy by controlling oil production.
Reference used:
https://www.healthline.com/nutrition/benefits-of-walnuts#benefits
https://healthymaster.in/blogs/english/walnut-benefits-for-skin-hair?
https://traya.health/blogs/hair-care/walnut-benefits-for-hair?
https://food.ndtv.com/beauty/skin-care-5-benefits-of-walnuts-for-smoother-and-brighter-skin-3740147
