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Eat walnuts

Walnuts are in season and they provide essential vitamins and minerals required by the body. They are also an excellent source of protein that is healthier than other sources of protein such as meats. Walnuts can be eaten alone or put into breads. Here are some nutritional benefits of walnuts:


Like all nuts, walnuts contain fibre. Research shows that one cup of chopped walnuts contains 7.8 g of fibre. Adult men should consume 30 to 38 g of fibre a day, while adult women should consume 21 to 25 g of fibre a day. Fibre helps keep the stomach full longer; since it takes longer to digest and may help prevent diabetes. Walnuts can be added to oatmeal, tossed into salads or baked into breads or other bakery items.

Vitamin E

One cup of chopped walnuts contains 0.82 mg of vitamin E. Adult men and women older than the age of 19 should consume 15 mg of vitamin E a day. Vitamin E is responsible for immune function, helps prevent cataracts, may help prevent some types of cancer and is linked to a decrease in heart attacks. Vitamin E has also been used as part of a treatment regimen in cancer, cardiovascular disease and diabetes.

Omega-3 fatty acids

Omega-3 fatty acids are healthy fats that can be found in all types of nuts, including walnuts. They are considered to be an essential nutrient since humans must get this nutrient from food sources. Omega-3 fatty acids may help reduce the risk of developing heart disease, arthritis and cancer. They are also responsible for healthy brain function and helping the foetus of a pregnant mother develop healthy vision and a healthy nervous system. A deficiency in omega-3 fatty acids can result in dry skin, poor memory, depression and fatigue.

Health benefits of eating walnuts include:

Cardiovascular benefits

Walnuts have been evaluated for their benefits in the heart and circulatory system and their favourable impact on vascular reactivity. In order to respond to different stimuli in a healthy way, many aspects of the cardiovascular system must be functioning optimally. These aspects include: ample presence of antioxidant and anti-inflammatory nutrients, proper blood composition, correct balance in inflammation-regulating molecules, and proper composition and flexibility in our blood vessel walls. Walnuts have favourable impact on these aspects.

Treatment of type 2 diabetes

Although type 2 diabetes is thought of as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. Consumption of walnuts increases flexibility in the response of the cardiovascular system and provides significant benefits in this area for persons with type 2 diabetes. It has also demonstrated better blood fat composition in persons with type 2 diabetes.

Anti-cancer benefits

Wide variety of antioxidant and anti-inflammatory nutrients are found in walnuts, and they have anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress. The anti-inflammatory properties help lower risk of chronic inflammation. It is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development.


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