Walnut is known as king of the dry fruits so consume this nutritional super food in your regular diet as it has great health benefit property to fight against heart disease. It has been shown by many studies that incorporating walnuts in a diet lessens the risk of heart disease by improving blood vessel elasticity and plaque accumulation and also provide numerous vital health benefits. Walnuts are unique and an outstanding source of antioxidants, minerals, protein, dietary fiber, the amino acid arginine, omega-3 fatty acids, alpha-linolenic acid (ALA) as well as rich in n-6 (linoleate) and n-3 (linolenate) polyunsaturated fatty acids.

Walnuts generally grow in the temperate climates and belong to the small order of trees and shrubs called Juglandeae. The trees of walnuts are very big that range from 50 to 75 feet in height and width. There are numerous varieties of the walnuts out of which the well-known are California black nut, demon walnut, butternut, English walnut, American Black walnut, etc. In Chinese medicine, Walnuts have been used widely to treat impotency and to advance the quality of sperm. If stored properly, walnuts could be kept fresh for around one year.

Studies that disclose health benefits of walnuts

The U.S. Food and Drug Administration has documented that walnuts are a beneficial food for health so you can add walnuts in salads, trail mixes and major dishes to get the shielding effects of this tasty nut. The FDA recognized the benefits of nuts and their role in heart disease prevention by flattering a health claim for 7 kinds of nuts. These seven nuts include hazelnuts, peanuts, almonds, some pine nuts, pecans, pistachios and walnuts were accepted as they are the only kinds that hold below 4 grams of saturated fats per 50 grams. It is suggested by FDA to eat 1.5 ounces (42.5 grams) of walnuts or similarly healthy nuts daily without adding to every day caloric intake.

The effects of walnuts and fatty fish in the fight against heart disease were shown by the study published in The American Journal of Clinical Nutrition. It disclosed that walnuts lower cholesterol more than fish while both can decrease the overall risk of coronary heart disease. Walnuts are packed with valuable monounsaturated and Omega-3 fats that directly control the size of the LDL cholesterol particles in addition to oxidation properties that make the particles less cohesive and less possible to outline plaque.

Nutrients in Walnuts

Walnuts have large amounts of nutrients that are necessary for the body to operate properly, which include minerals and vitamins. These nutrients can battle the possibilities of the expansion of cardiovascular diseases. Nutrients in walnuts aid in muscle build up of the patients to prevent the person from storing a big quantity of fat, as the rate of metabolism will rise. In turn, this will help to reduce the weight of the person which is another associated health benefit of walnuts.

Nutrients:

• Protein
• Water
• Carbohydrate
• Total lipid (fat)
• Fiber, total dietary
• Lipids:
  • Linoleic acid
  • Alpha-linolenic acid
  • Cholesterol
  • Fatty acids, saturated
  • Fatty acids, monounsaturated
  • Fatty acids, polyunsaturated
• Minerals:
  • Iron
  • Calcium
  • Sodium
  • Zinc
  • Copper
  • Selenium
  • Magnesium
  • Phosphorus
  • Potassium
  • Manganese
• Vitamins:
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • B-1 (thiamin)
  • B-2 (riboflavin)
  • B-3 (niacin)
  • B-5 (pantothenic acid)
  • B-6 (pyridoxine)
  • Folate
  • B-12

Health benefits of Walnuts against heart disease

Walnuts and Cholesterol reduction:

Diets supplemented with walnuts lessen total cholesterol in the body. Walnuts and cholesterol distribute a significant health connection that humans can advantage from as they boost the amount of HDL cholesterol and lower the LDL cholesterol levels in blood. Eat nuts to replace some of the unsafe saturated fats in your diet. In preventing uneven heart rhythms and improving the amount of good cholesterol as against bad cholesterol, the levels of Omega-3s in walnuts are found to be helpful. You can decrease the risk of heart disease by taking 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol. LDL cholesterol could be reduced by 12% through a diet that comprises 20% of calories derived from walnuts.

ALA in walnuts reduces risk of coronary heart disease:

Walnuts include a rich source of omega-3 alpha-linolenic acid (ALA), an n-3 polyunsaturated fatty acid found mostly in plant sources. Cardiovascular hazard is reduced by ALA through a range of biologic mechanisms, plus endothelial cell function, platelet function, inflammation, arterial compliance, and arrhythmia. Several clinical studies advise that ALA intake decreases the frequency of coronary heart disease. ALA in walnuts could improve artery function and heart health and can be more significant in a Mediterranean-type diet than olive oil.

Walnuts and omega-3 fatty acids:

Omega-3 is a vital fatty acid that the body does not make, so walnuts are an outstanding source of this protective fat. Walnuts help to lessen heart disease by providing omega-3 fats, which are found mostly in fatty fish, flax seeds, and walnuts. Heart attacks can be prevented by Omega-3, by making it less probable for blood to clot in arteries. To increase daily amount of omega-3 fats is suggested by the health practitioners. Consuming 1/4 cup of walnuts presents around 90% of the daily recommended value of omega-3 fatty acids.

Other things included in walnuts for better heart health

The role of walnuts in heart health is the most famous and important health benefit. C-reactive protein (CRP) is noted to be a risk factor of heart disease and other health problems, which is lowered by the walnuts. Walnuts decrease the number of Lp(a) in the body due to this lipid compound raises blood clotting, the risk of artherosclerosis as well as heart diseases. Walnuts have certain antioxidants that are tremendously useful to keep the heart healthy. These antioxidants also assist to prevent cancer in the person. The body can deal better with the stress by habitually eating walnuts as people who exhibit an embellished biological response to stress are at high risk of heart disease. It has been found by the researches that taking walnuts and walnut oil in the diet lowers resting blood pressure and also blood pressure responses to stress.

Different Health Benefits of Eating Walnuts

• Anti-inflammatory nutrients in walnuts help in maintaining bone health.
• Ellagic acid in walnuts is an antioxidant compound which supports the immune system and holds a number of anticancer properties.
• Walnuts include melatonin, which is an antioxidant hormone in the bio-available form that endorses a good night's sleep.
• Monounsaturated and polyunsaturated fats included in walnuts are very helpful in dropping the risk of heart diseases in addition to certain types of cancer.
• The exclusive mixture of low sugar and high dietary fiber in walnuts is very helpful for people who desire to lose weight, as it gives satiety with a fewer calories.
• Use walnut oil for treating colic, dandruff, dry hair, gangrene and also open wounds.
• Walnuts benefits to those who have inflammatory conditions like arthritis, asthma, psoriasis, and eczema.
• Walnuts help to prevent gallstones, prevent cancer cells from replicating, provide antioxidant protection and increase the elasticity of arteries.
• Studies reveal that walnuts may decrease the risk or setback the onset of Alzheimer’s disease by preventing the structure of amyloid plaques in the brain.
• Walnut is suggested for patients with liver ailments since walnuts maintain the metabolism in the body and the stress put on the liver reduces and the liver ailments lessen.
• Walnuts have the ideal ratio of omega-6 to omega-3 fatty acids (4:1) that is vital for healthy living though dietary changes have displaced this ratio and in an average American it is 20:1.
• Walnuts are also considered "brain food" because of the wrinkled emergence of their shell that resembles the brain and its high levels of omega-3 fatty acids. Around 60% of our brain is structural fats that are mainly omega-3 fatty acids.

Caution/Warnings:

Before taking walnuts, it should be noted that those with allergies to other nuts must use caution as serious reactions could take place that are sometimes instant and specific. These allergic reactions consist of itching, eczema, skin rash, swelling of lips, dizziness and nasal congestion, etc. The reactions can be belated in some cases like depression, insomnia, chronic headache, chronic bowel conditions and fatigue. Also walnuts are fairly high in calories so if eaten in high quantities, it will cause weight gain. Consult a doctor previous to adding walnuts to your dietary intake if you are following a particular diet for kidney disease, diabetes or another medical condition.

SuperFoods - Walnuts video from Youtube:

Walnut (Health Benefits) video from Youtube:

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