Dietary restrictions to maintain good health does not necessarily imply that you have to forgo everything that is remotely delicious. Walnuts, for instance, are a tasty treat that can safely find a place in your meal plan as they provide required nutrients while also satisfying your taste buds.
Walnuts are furrowed nuts that come encased in a hard shell and are considered to be a powerhouse of essential nutrients like zinc, selenium, omega-3 fatty acids, PUFAs (polyunsaturated fatty acids), alpha-linolenic acid and linoleic acid. There are many ways in which you can enjoy these crunchy and mildly sweet nuts. Chewing on them right out of their shells is one option. Walnuts can make for a healthy snack when roasted to attain a rich and smoky flavor. It is also a commonplace to find them in salads, trail mixes, and breakfast parfaits. In desserts like apple pie and banana bread, walnuts are generally added in generous quantities, hiking up the nutritional value of these occasional treats a tad bit.
A few walnuts every day can be very beneficial for your overall health. Here are some examples of the positive impact that these nuts can have on your body:
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Improves Brain Function – Walnuts are known to be very good for your brain especially since they contain antioxidant properties that help in lowering oxidative stress. The omega-3 fatty acid content in walnuts helps in promoting the creation of healthy brain cells, therefore, enhancing cognitive function. Other nutrients like Vitamin E and folic acid present in these nuts are known to protect the brain and boost your memory.
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Promotes Heart Health – Walnuts can help protect the heart by ensuring healthy endothelial function. They also possess anti-inflammatory properties that are good for maintaining blood vessels as well as improving the blood lipid profile – both of which are vital for cardiovascular health.
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Enhances Digestive Health – Walnuts are useful in balancing the gut flora by maintaining an optimal level of good bacteria in the gastrointestinal tract. This constant calibration of gut bacteria is necessary for protecting the digestive system from invading pathogens.
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Reduces Joint Inflammation – Those who suffer from diseases like rheumatoid arthritis and gout, stand to gain a lot from walnuts especially since they contain anti-inflammatory and antioxidant properties that alleviate joint pain by reducing the activity of inflammation markers like C-reactive protein.
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Regulates Blood Pressure – Elevated blood pressure is a precursor to many other chronic illnesses including cardiovascular dysfunction. Walnuts can help keep blood pressure levels in check, even in high-stress conditions, by helping the blood vessels dilate well and creating conditions that are conducive to proper blood flow.
