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Walnut (Akrot)

Walnuts are a true nutritional powerhouse and one of nature’s healthiest foods.
Here’s how eating walnuts regularly can protect your heart, help you lose weight, provide protection against cancer and diabetes and even improve your brain and enhance the quality of your sleep.
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA).
Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin.
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert. 
Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bio-available in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut.

Health Benefits Of Walnuts
Improvement in heart function: Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Consumption of
walnuts lowers bad cholesterol (LDL) and increases level of good cholesterol (HDL).  Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.

Improved Bone Health: EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.

Improved Metabolism: One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by walnuts. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

Control of Diabetes: People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.

Fight Against Cancer: Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells.

Anti-Inflammatory Properties: The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. 

Weight Loss Benefits of Walnut : Dieting, counting calories and avoiding fat rarely helps you lose weight. However walnuts, despite their high fat content, just might.
First of all, the fat in walnuts is the healthy natural versions of omega-6 and omega-9 fatty acids that our bodies need to operate effectively. There are also high levels of anti-inflammatory omega-3 alpha linolenic acid. Not the type of fat you want to be avoiding for weight loss.


Walnut Brain Power Food: While the vitamin E and other powerful antioxidant compounds in walnuts would play a protective role, the primary walnut benefits for your brain comes from their high levels of omega-3 fatty acids.
Omega-3 fats are vital for a calm and well functioning brain.
low omega-3 levels have a much higher risk of learning and behavioral problems. Low omega-3 fats in the diet are also a known risk factor for depression and other forms of mental illness.

Improved Sleep: Omega-3 fatty acids are another element of walnut nutrition that have a role in maintaining a relaxed mind and good sleeping patterns.

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