Walnuts are in season and they provide
essential vitamins and minerals required by the body. They are also an
excellent source of protein that is healthier than other sources of
protein such as meats. Walnuts can be eaten alone or put into breads.
Here are some nutritional benefits of walnuts:
Like all nuts, walnuts contain fibre.
Research shows that one cup of chopped walnuts contains 7.8 g of fibre.
Adult men should consume 30 to 38 g of fibre a day, while adult women
should consume 21 to 25 g of fibre a day. Fibre helps keep the stomach
full longer; since it takes longer to digest and may help prevent
diabetes. Walnuts can be added to oatmeal, tossed into salads or baked
into breads or other bakery items.
Vitamin E
One cup of chopped walnuts contains 0.82
mg of vitamin E. Adult men and women older than the age of 19 should
consume 15 mg of vitamin E a day. Vitamin E is responsible for immune
function, helps prevent cataracts, may help prevent some types of cancer
and is linked to a decrease in heart attacks. Vitamin E has also been
used as part of a treatment regimen in cancer, cardiovascular disease
and diabetes.
Omega-3 fatty acids
Omega-3 fatty acids are healthy fats that
can be found in all types of nuts, including walnuts. They are
considered to be an essential nutrient since humans must get this
nutrient from food sources. Omega-3 fatty acids may help reduce the risk
of developing heart disease, arthritis and cancer. They are also
responsible for healthy brain function and helping the foetus of a
pregnant mother develop healthy vision and a healthy nervous system. A
deficiency in omega-3 fatty acids can result in dry skin, poor memory,
depression and fatigue.
Health benefits of eating walnuts include:
Cardiovascular benefits
Walnuts have been evaluated for their
benefits in the heart and circulatory system and their favourable impact
on vascular reactivity. In order to respond to different stimuli in a
healthy way, many aspects of the cardiovascular system must be
functioning optimally. These aspects include: ample presence of
antioxidant and anti-inflammatory nutrients, proper blood composition,
correct balance in inflammation-regulating molecules, and proper
composition and flexibility in our blood vessel walls. Walnuts have
favourable impact on these aspects.
Treatment of type 2 diabetes
Although type 2 diabetes is thought of as
a problem primarily related to blood sugar control and insulin
metabolism, persons diagnosed with type 2 diabetes typically have health
problems in other related systems, and are at special risk for
cardiovascular problems. An important part of the goal in designing a
diet plan for persons with type 2 diabetes is lowering the risk of
future cardiovascular problems. Consumption of walnuts increases
flexibility in the response of the cardiovascular system and provides
significant benefits in this area for persons with type 2 diabetes. It
has also demonstrated better blood fat composition in persons with type 2
Anti-cancer benefits
Wide variety of antioxidant and
anti-inflammatory nutrients are found in walnuts, and they have
anti-cancer benefits. The antioxidant properties of walnuts help lower
risk of chronic oxidative stress. The anti-inflammatory properties help
lower risk of chronic inflammation. It is precisely these two types of
risk, that, when combined, pose the greatest threat for cancer

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Victor Ndah

Wow i have been avoiding this nut for some time now, but now i know what it does i make good use of it. Thanks for the info@ http://www.linjust.com


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