Power nut – Walnut

Power nut – Walnut

Walnut may be the tough nuts to crack but they are highly nutritious. Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

Nuts in general are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids
– the good fats) that have been shown to lower LDL cholesterol.
Walnuts, in particular, have significantly higher amounts of omega 3
fatty acids as compared to other nuts. Hence they will definitely reduce the LDL cholesterol and also improves the blood vessel elasticity.

Research also shows that walnuts eaten at the end of the meal may cut down the damage done by fatty food.

Those who want to maintain their weight or even lose weight will benefit from this nut. This is due to the healthy fat that’s omega-3 fatty acids, fiber and protein in walnuts aid in satiety. So this keeps the hunger pangs away preventing any relapses in any low calorie diet.

If you substitute walnuts in replace of the saturated counterparts such as cheese and cured meats, then the weight gain will be definitely avoided.

There has been a link with walnut or nut eaters who have reduced risks of developing Type 2-diabetes while those who do not eat are at higher risks. It improves the insulin sensitivity and better energy breakdown occurs.

Rich in Vitamin E hence highly beneficial for the skin and also its anti-oxidant activity can keep  cancer away.

Consider adding a handful of nuts to your daily routine for keep your heart healthy, to keep the arteries squeaky clean, to keep weight off and to keep diabetes at bay.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India.
Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.

She is also a consultant for corporate’s like Infosys and others, conducting talks and presentations for various associations and local television shows.

She consults at her Diet and Nutrition clinic “Nutrihealth” in Mangalore.

Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

One Reply to “Power nut – Walnut”

  1. Perilla is a rich source of Omega 3, 6, and 9 fatty acids, phytochemicals and amino acids. Gram for gram, Cardio Cocktail contains more Omega 3 (alpha-linolenic acid) than flaxseed oil and is also a rich source of Omega 6 (linolenic acid) and Omega 9 (oleic acid).

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