Health benefits of munching on walnuts

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04 Nov 2012 (Health Me Up ): According to U.S researcher, Joe Vinson of the University of Scranton, "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut" (as quoted on sciencedaily.com)

But unfortunately, people don’t eat a lot of them. "Antioxidants in walnuts were two to 15 times as potent as vitamin E- renowned for its powerful antioxidant effects, which protect the body against damaging natural chemicals involved in causing disease," Vinson says. In fact in a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. But you need to keep the portion small (maximum 7 walnuts a day).

Care for the heart

Being a rich source of Omega-3 fatty acids they keep the bad cholesterol level in check and also raise the level of good cholesterol in the body. A handful of these can keep you away from cardiovascular diseases, stroke, coronary artery diseases and other potential dangers related to the heart.

Beats inflammatory diseases

They have the power to tackle inflammatory diseases like asthma, psoriasis, eczema and rheumatoid arthritis.

Raises immunity

Walnuts boast antioxidant properties that enhance the immune system and protect against ageing, cancer and neurological disorders.

Make your skin glow

"Walnuts offer up healthy Omega-3 fats that strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing and keeping out toxins that can damage skin cells," say Stephanie Clarke and Willow Jarosh, Registered Dieticians and co-owners of C&J Nutrition in Manhattan.

Walnuts also boast strong astringent properties that protect the skin from dryness. In fact, for the same reason, they are also used since ages in massage therapy, aromatherapy and cosmetic products.

Pregnancy

These healthy nuts contain high levels of B-complex group of vitamins like folates, riboflavin, thiamin and others which are ideal for consumption by pregnant women.

Walnuts and minerals

Walnuts contain manganese, potassium, zinc, calcium, iron, magnesium,selenium and copper that serve various purposes including sperm development and acid synthesis.

Fight constipation

Walnuts can also be consumed as laxatives as they can help against constipation.

For beautiful hair

Walnuts are a key ’hair food’, as they are an excellent source of biotin, an essential nutrient known to strengthen hair, improve hair growth and reduce hair fall. A deficiency of biotin leads to frequent hair loss and breakage.

Weight loss

’Walnuts serve as a delicious-tasting, low cholesterol weight loss food. To fully enjoy the benefits of walnuts for weight loss, it is important to remember that these nuts are a high-calorie food that should be eaten in moderation. Make sure to add only 1.5 ounces (about 20 walnut halves) for maximum benefit to your daily menu.’

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