Small but significant changes in diet can work wonders in the pursuit of better health and wellness. One such modest but effective addition is the California walnut! California walnuts are a powerhouse of nutrition and as much as only one walnut can offer a load of health benefits. To find out how this little nut plays a role in our well-being, we spoke to Harendra Dubey, Dietician, Sharda Hospital - Noida. Here is everything he shared with us.
Nutritional Value And Benefits Of California Walnuts
California walnuts are a treasure chest of essential nutrients, which means, one walnut may contain heart-friendly fats, a good amount of proteins, and fibre, along with several vital vitamins and minerals. It especially contains omega 3 fatty acids, which are fundamental for the working of a normal brain and preventing heart disease said Harendra Dubey, who added, "Walnuts are an excellent source of alpha-linolenic acid, a plant-based omega-3 fatty acid having anti-inflammatory functions and cardiovascular benefits.”
1. Promoting Heart Health
One of the standout benefits of consuming California walnuts daily is their positive impact on heart health. Rich in monounsaturated fats and omega-3s, walnuts can help lower bad cholesterol (LDL) levels and reduce the risk of heart disease. "The polyphenols in walnuts, coupled with their healthy fats, act as antioxidants, which may reduce oxidative stress and inflammation in the body, further protecting your cardiovascular system," said Dubey.
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Research studies have indicated that including just one walnut a day in your diet can help regulate blood pressure, improve blood vessel function, and support overall heart health.
2. Improving Brain Function
Yet another reason to add walnuts to your daily diet is related to cognitive health. "Walnuts are often referred to as 'brain food' due to their high levels of antioxidants, including vitamin E, which protect brain cells from oxidative damage. The omega-3 fatty acids also play a crucial role in improving memory, focus, and cognitive function," Dubey explained.
Just one walnut per day was shown to affect brain health, perhaps lowering the chances of neurodegenerative diseases like Alzheimer's and dementia.
3. Supports Weight Management
Many people thought that consuming nuts would make one gain weight; however, according to expert Dubey, walnuts could be good for those who want to have a good body weight. "Walnuts are high in fibre and protein, which give you that full feeling so that you won't be overeating. Healthy fats will also keep blood sugar stable, and reduce cravings for bad snacks." Even one walnut serving will make you feel full to stop the need to snack in between meals, maintaining a healthy weight.
4. Immune System Strengthening
Walnuts are also known to promote immunity. With rich content of vitamin E and antioxidants, they could even make the defence mechanism of the body stronger. "The anti-inflammatory properties of walnuts help fight free radicals and reduce inflammation, which is crucial in maintaining a strong immune system," Dubey added.
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5. Promotion of Healthy Skin
In addition, it can further make the skin healthy and glowing. Omega-3 fatty acids in walnuts help to maintain moisture and elasticity of the skin, contributing to the reduction of fine lines and wrinkles. "The vitamin E in walnuts is a powerful antioxidant that shields the skin from oxidative damage as well as sun exposure," noted Dubey.
Bottomline
Improving heart health enhancing brain functions, lowering inflammation, and increasing immunity are the multifarious properties California walnuts carry with them as a superfood. According to experts, just one walnut in your daily intake will see improvements in general well-being. And that is an easy little step towards improving health and wellbeing through nutrient-packed walnuts!