Walnuts are a type of nut from the genus Juglans (family Juglandaceae). Walnut trees are native plants of the eastern North America. But now, walnut plants have grown in various places, such as China, Iran, California, and Arizona. The form of walnut nuts is very unique, namely in the bottom of the fruit skin, there are wrinkled nuts that are shaped like balls.
Walnut nuts include high nutritious foods. The content of fats, healthy minerals, fibers, and vitamins that contain walnuts, is able to offer many health benefits to our body.
The walnut body has irregular grooves, glimpses of the human brain mini version, which is enveloped by a rather thick shell. Walnut has a Latin name Canarium ovatum.
These nuts also contain manganese, copper, magnesium, phosphorus, vitamin B6, and iron. Not only that. Walnuts are also the best source of omega 3 fatty acids and monounsaturated fats.
Following are the hidden benefits of walnuts for health
1. Reduce inflammation
Inflammation in the body triggers oxidative stress which ultimately leads to disruption or damage to cells and tissues. It is then the cause of various chronic diseases, including heart disease, diabetes, Alzheimer's, and even cancer.
The good news, walnuts contain ellagitannin, one of the compounds of polyphenols. The good bacteria that are in the gut will convert ellagitannin into a urolithin compound, which according to research can protect the body against inflammation and oxidative stress.
In addition to Ellagitannin, the content of Omega 3 fatty acids, magnesium, along with the amino acid arginine in this nut can also help reduce inflammation of the body.
2. Controlling weight
Most people think that high-fat beans so eating it can make weight rise. This assumption is wrong. Nuts, including walnuts, contain healthy fats that are safe for weight loss. If consumed with the right portion, the nut can precisely help you control the weight.
Studies find that walnuts help resist hunger and decrease appetite in obese people. In the study, researchers asked respondents to routinely drink walnut smoothies per day for five days. After five days, images of CT scans of brain participants showed an increase in their unconscious ability to resist unhealthy snacks, such as sweet cakes and French fries.
Another study contained in the American Journal of Clinical Nutrition found that women's weight is more susceptible to rising if infrequently eating nuts than regular peanut feeding twice a week or more. No mess, the risk of weight gain can continue for 8 years. Unfortunately, it still takes advanced research to ensure the benefits of these walnuts.
3. Controlling blood sugar levels
According to the observation of a study, walnuts can reduce the risk of type 2 diabetes lho, why can it? Because walnuts are able to control weight. Excess body weight is one of the main causes of type 2 diabetes. In addition, walnut oil is able to lower the hemoglobin A1C (average blood sugar levels for 3 months) to about 8%.
4. Supports Brain health
Research conducted on animals and tubes, suggesting that the nutrients in walnuts consisting of polyphenols, polyunsaturated fats, and vitamin E, may help lower the risk of oxidative damage and inflammation of the brain.
Walnuts also contain omega-3 fatty acids, which are able to improve the focal length and also the memory. In addition, high phytocemical content in walnuts, offering great benefits to the health and function of the brain.
5. Lowering blood pressure
Hypertension, or high blood pressure is one of the major risk factors for heart disease and stroke. Some studies indicate that routine walnut meal helps to lower high blood pressure. This benefit can be felt in people who have previously had a history of hypertensive disease or healthy people but are stressed. Nevertheless, further research is still needed to ensure this benefit.
6. Good for the health of infants and pregnant mothers
Not only can prevent chronic diseases only, walnuts are also good to be consumed by pregnant women. Walnuts can prevent hypertension caused by pregnancy, and also prevent depression that often occurs after the birth process. Not only good for his mother alone, Walnut also has many health benefits for the baby.
The content of omega-3 fatty acids present in walnut, can help the baby in the development of nerves, vision, understanding word by word, and IQ based on infant age development. In addition, walnuts can also help prevent infants from getting eczema and shortness of breath (asthma).
7. Maintaining Skin Health
High Vitamin E content in walnut, capable to keep the skin from attacks of harmful free radicals, which can later trigger the appearance of aging signs, such as wrinkles. To maintain skin health, you get to apply walnuts to scrub, to keep your skin fresh and not dry.
8. Promotes hair health
Apparently, walnuts are not only good for skin health alone, but also good for hair health. The high content of vitamins, minerals, healthy fats, and antioxidants in walnuts, can strengthen the hair follicles, and also make the scalp free of annoying dandruff. In addition, walnuts are also able to accelerate hair growth, making hair thicker, and also healthier.