Walnuts: Health secrets lies inside the hard shell

Walnuts not merely appeared like a human brain possesses multifarious functions. Ancient Greek first found this nut resembles brain structure and later named ‘brain food’. Such as left and right hemispheres, wrinkles analogous to brain’s cerebral cortex and were also contained in a hard husk similar to a skull.

Though it appeared analogous to the brain are full of essential vitamins and minerals for overall health. Its crunchiness, delicious taste and versatility will foster you to use them in foods. Such as ice cream toppings, cookies, salads, pasta, soups, sauce, cakes, energy bars, and used with various foods in amalgamation.

Nutritional value of walnuts

Walnuts have high nutritional value and provide numerous health benefits. Few benefits are weight management, promote brain functions, good for bone health, reduces the risk of heart diseases, keeps an immune system healthy, etc. Therefore, it evokes us to learn more about its nutritional value, later we know about the actual health benefits.

1. High in Protein

Walnuts contain 15 percent protein. It is one of the three macronutrients most essential in our body, the other two are carbohydrates and fats. The protein consists of thousands of amino acids which perform many functions in tissues. They help in catalyzing metabolic reactions, transports molecules from one place to another and play a role of energy source similar to carbohydrates.

It is essential to incorporate protein in our diet to rebuild tissues and repair muscles. Walnut is the excellent food for it.

2. Good source of Fats

It is a nutrient serves both structural and metabolic functions in the body. Walnut consists of 65 percent of fats by weight. Though walnuts contain fats and high in calories does not promote obesity.

There is one fat called omega-3 fat which is discovered benign to lower the risk of cardiovascular functioning. Omega-3 cannot be produced by our body itself we need it to consume from a diet.

Alpha-linolenic acid (ALA) in particular, which improves the composition of blood fats is found in walnuts at the excellent amount.

3. Rich in Fiber

Dietary fibers are good to monitor your bowel health, lower cholesterol levels, control blood sugar levels, and help you manage a healthy weight. Walnut is the excellent food to fulfill your need.

High-fiber foods are good but in moderate or essential amount. Excessive intake may lead you to other gastrointestinal problems.

4. Vitamins for proper functioning

It is an essential micronutrient for a proper functioning of the metabolism. Vitamin does not synthesize by the body. It needs to be consumed by the outside source.

In the series of various proteins, walnut is rich in vitamin B6 and vitamin E. Vitamin B6 strengthen the immune system.

5. High in Minerals

There are some minerals required in our body to maintain optimal health. Minerals are important to keep your bones, heart, muscles, and brain in good working condition. Walnut consists of phosphorous, manganese and copper.

This write-up is about brown walnut in particular. Some other bodily compounds found in walnuts are Catechin, Melatonin, Phytic acid and Ellagic acid. These compounds are good antioxidants, reduce heart risk, suppress cancer formation and maintain digestive tract.

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