By Dt. Pallavi Jassal, Dietitian/Nutritionist
Shaped like a brain, walnuts are superfoods that should be a part of your diet every day. Walnuts are extremely good for your metabolism due to them being rich in nutrients. What’s more, they can make you look younger too. Here are how just four walnuts a day can keep the doctor at bay.
Walnuts help you live longer by preventing cardiac diseases, diabetes, and cancer. It has been studied that these edible seeds reduce the risk of dying from cancer by 40% and 55% from cardiovascular diseases. Walnuts, being rich in antioxidants and unsaturated fatty acids like Omega-3 fatty acids, help in lowering bad cholesterol level (LDL) and increasing good cholesterol level (HDL).
2. Younger Heart
People with heart diseases should take walnuts for multiple vascular benefits. Amino acid L-arginine is high in content in walnuts, which helps in decreasing the chances of cardiac arrests. Eating just four walnuts a day has been proven to increase the levels of alpha-linolenic acid (ALA) in your body, which is an anti-inflammatory substance that helps in preventing the formation of pathological blood clots.
3. Prevents diabetes
In Type 1 diabetes, the body does not produce insulin, whereas, in Type 2 diabetes, the body does not produce enough insulin or cells become resistant to insulin. Women who consume walnuts thrice a week have less chances of developing Type 2 Diabetes. Overweight adults with Type2 Diabetes who ate four walnuts daily had noteworthy reduction in their insulin levels compared to those who did not.
4. Prevents Cancer
A recent study proved that mice that were given walnuts had lesser chances of developing cancer than those who were on a regular diet. The size of the tumors formed in mice who were given walnuts regularly was much smaller in comparison to those who did not. Thus, eating walnuts daily can lower your chances of developing cancer.
5. Good for hair and skin
Walnuts are rich in Vitamin B7 (Biotin), which enhances the quality of hair, skin and nails. Biotin helps the skin fight any radical damage and prevents premature aging. People battling premature hair fall and weak nails are suggested to increase their intake of walnuts.
6. Sperm quality
Young men who eat 2.5 ounces of walnut have reported that they have a better sperm quality than those who don’t. Studies have shown that men’s diet and lifestyle has an impact on their fertility. Research also shows that men who complained about low sperm count were later convinced that saturated fats improved their situation.