Home Articles Make your heart go nuts for walnuts – Know the health benefits...
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New Delhi: Most of us can associate with the childhood nostalgia of cracking walnuts open and finding the yummy kidney-shaped seeds inside the hard, brown shell. Walnuts have been a part of people’s diet for a long time and their health benefits and uses have been widely recognised. Walnuts can be consumed both raw and roasted. They can also be included in salads, used as a garnish for smoothies and oatmeals, or eaten as a snack.
Walnuts for heart health
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Several studies have been conducted that concluded the benefits of walnut on the heart. One such study is published in the Journal of the American College of Cardiology called “Effects of 2-Year Walnut-Supplemented Diet on Inflammatory Biomarkers”. This study indicated the reduction in inflammation in people who consumed walnuts regularly. Dr Emilio Ros, the study’s lead researcher said, “Acute inflammation is a physiological process due to activation of the immune system by injuries such as trauma or infection, and is an important defence of the body. Short-term inflammation helps us heal wounds and fight infections, but inflammation that persists over time (chronic), caused by factors such as poor diet, obesity, stress and high blood pressure, is damaging instead of healing, particularly when it comes to cardiovascular health. The findings of this study suggest walnuts are one food that may lessen chronic inflammation, which could help to reduce the risk for heart disease – a condition we become more susceptible to as we age.”
“Walnuts have an optimal mix of essential nutrients like the omega-3 alpha-linolenic acid, or ALA (2.5g/oz), and other highly bioactive components like polyphenols2, that likely play a role in their anti-inflammatory effect and other health benefits.”, Dr Ros added.
Benefits of walnuts
Some health benefits of walnuts are as follows:
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It is a source of healthy fats and may contribute to weight management.
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Walnuts can help enhance bone health.
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Walnuts are a source of omega-3 and may help improve cognitive function.
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It may aid the reproductive health of men.
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Being a rich source of antioxidants, walnuts can promote healthy skin and hair health.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
