Walnuts are single seeded fruit which grow from the walnut tree. It is the oldest tree fruit and it was first cultivated by the Franciscan fathers in California at late 1700s. The seed and the fruit of the walnut are surrounded by thick layer, inedible husk. The shell of the walnuts that enclosed the kernel is very hard and two – halved. Walnut fruit contain rich quantity of nutrients such as Proteins, Vitamins, essential fatty acid, Carbohydrates and other essential minerals. It has many health benefit include reduce the bad cholesterol in body, metabolism improvement, and control the diabetes.
Other health benefits like help in weight management, mood booster and helps to reduce the spread of cancer. Walnut fruit seed one of the most nutritious seed and it belong to Juglandaceae family. United States and china is the largest producer of the world. It is also produce by the Iran, India, Turkey, France, Ukraine, and Romania. We eat walnut in cakes, cookies, chocolates etc.
Top 8 Health Benefits of Walnuts
Good for heart – Walnut contain rich source of omega-3 and abundant amount of monosaturated fatty acid. It also contains linoleic acid, arachidonic acid and alpha linolenic acid. Which is highly beneficial in prevent coronary heart diseases. Eating walnuts reduce your bad cholesterol (LDL) and gain good cholesterol, which is good for heart. Some research shows that consuming diet high in ALA (alpha-linolenic acid) reduces the risk of fatal heart attack.
Control the diabetes – Polyunsaturated and monounsaturated fats of walnuts is good for insulin sensitivity. People who eat one ounce (30g) of nut five times a week decrease the risk of occurrence of type2 diabetes. According to some study, man who eat 28 gram of walnut two times a week were 25% less likely to build type 2 diabetes.
Improve Metabolism – One of the benefits of eating walnut is that it improves the metabolism of the body. Minerals like copper, manganese, potassium, iron, calcium, zinc, and selenium are present in the walnut helps to provide metabolic activities like development and growth, digestion, sperm generation, and nucleic acid synthesis.
Good for brain health – Walnuts are packed with number of neuroprotective compound like Vitamin E, melatonin, folate, omega-3 fats and antioxidant. Some research shows that eating walnut may improve brain health, and also increase inferential reasoning in people. Some studies are show that eating high oxidant food like walnut can reduce the enhanced vulnerability via oxidative stress.
Weight management – The amount of calorie, carbohydrate and fat present in walnut about 18gm, 190 cal, and 4gm per 1 ounce. So walnut helps in to gain your weight. According to some studies that people who eat walnut at least three times a week can gain weight than people who not eat nuts.
Protects from cancer – Walnut contain rich amount of antioxidant compounds, these antioxidant helps to prevent cancer by repairing damage cell. Some studies are found that several compound found in walnuts can fight lungs, breast, and prostate cancers. Phytonutrient juglone found in walnut helps to destroy cancerous cells. It contains omega-3 fatty acid, phytosterols, antioxidant and vitamin E, which slow down the cancer growth.
Good for bones – The alpha-linolenic acid and omega-3 fatty acid present in walnut helps to promote bone health. Lack of omega-3 and omega-6 fatty acid can cause loss of bone. Taking walnut give essential omega- fats and prevents bone matter. It is also good source of copper, deficiency of copper may cause the risk of osteoporosis.
Benefit for skin and hair – Aside from many health benefit of walnut, it is used in many skin products. Walnuts are rich of omega-3 fatty acid which helps lock-in moisture and give nutrition to the skin, making it glow. Along with, healthy fat of nuts decrease the skin inflammation and care of skin against harmful ultra violet rays. Vitamin E present in walnut which is a powerful antioxidant that makes the skin glow and smooth. It also rich in antioxidant and vitamin B that keep your skin free from free radicals damage and stop wrinkle and sign of ageing.
Walnuts are full of vitamin-B, vitamin E, potassium, omega-6, omega-3, omega-9 fatty acid which prevent reduce of hair fall, strengthen the hair, and develop the hair growth.
Walnut is very healthy fruit including walnut in your everyday diet gives many health benefits. Apart, from countless health benefits of walnut it is used in many products like Shampoo, hair oil, soap and face washes.
At present china is the largest producer of walnut and then U.S.A, Iran, Turkey, Mexico, Ukraine, India, Chile, France and Romania.
It is harvested only once a year, between September and November.
There are about 30 varieties of walnut commercially produced.