This article has been researched and written by Arelang Naturals® in-house writers.
Guess what! Your favorite walnut burfi or that walnut dark chocolate brownie that you put aside, you may not have to, after you read this. Walnuts have been used in desserts and food, as snacks with your favorite drinks and stuff to munch on when you are bored. More than just being great brain food, they hone talents and are a science-backed source of the healthiest nutrients.
Get this - 14 walnut halves have 18 grams of good fat, 4 grams of protein, 2 grams of fiber, nearly 50% of the daily target for manganese, and small quantities of iron, calcium, and B vitamins.
Packed with antioxidants the mighty walnut helps protect against cancer, heart diseases, and more. Here are some of the many benefits:
- Walnuts help you sleep better: Walnuts are a great source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin hormones that regulate your sleep-wake cycles (Circadian Rhythm). Studies suggest that walnuts are a natural source of melatonin and serotonin, two chemicals that are also naturally produced by our body to help us sleep better and wake up fresher. Until recently, ‘natural’ melatonin supplements extracted the chemical from the pineal glands of animals like bovines. Walnuts are natural, plant-based sources that have the same effect, in fact, healthier, on the mind and body. Imagine a handful of walnuts before bed. Yum. With the added benefit of the best sleep.
- They help prevent the onset and persistence of cancer: This mighty nut is known to be a rich source of antioxidants. They help reduce oxidative stress and fight free radicals that cause and prolong cancer. We mean, even if there are a thousand other things that help, who would say no to eating a handful of nuts right?
- Walnuts help gut and heart health: Walnuts are full of omega-3 fatty acids that promote cardiovascular health. They are linked to lower rates of heart disease and stroke. They help reduce blood pressure and help reduce bad cholesterol. They are also a rich source of healthy gut bacteria that promote overall gut health. Remember, your gut health affects everything. A handful of walnuts never hurt anybody.
- Walnuts improve male fertility: These nuts reduce lipid peroxidation, a form of cell damage that reduces or inhibits sperm production in the male body. Walnuts are a rich source of polyunsaturated fats that replenish sperm cells. The fertility level of a man depends on the quality and quantity of sperm in their body. Research shows that walnuts improve sperm quality and increase fertility.
- Walnuts help regulate weight: Walnuts curb that feeling of being constantly hungry and help you avoid binge eating. A handful of nuts are so rich in essential nutrients, vitamins and fats that your food cravings will almost always stay at bay. Remember next time you feel snacky and reach out for your favorite crisps, the walnuts are sitting right there. Eat them instead.
- Walnuts help brain health: Are we the only ones who think walnuts look like little brains? Shouldn't it be obvious they help brain health? Humour aside, studies show that consuming up to 2 ounces of walnuts a day can improve cognitive function and reduce the risk of developing dementia.
We are sure these benefits have convinced you to add these to your diet. We know eating the same thing every day can be rather boring. The following are 3 ways you can add walnuts to your diet without getting sick of them:
- Make a fruit, yogurt, and walnut parfait: Layer your favorite fruit, greek yogurt, and chopped walnuts, and then layer them again. Add a teaspoon of your favorite flavored or unflavoured honey and set. Eat cold and get all those benefits.
- Eat Restore Your Sleep Chocolates from Caim By Arelang: Imagine getting bored of chocolate. Impossible right? Restore your Sleep is the solution to all your sleep woes. The dark bite sized chocolate has natural plant-based extracts of Nutmeg, St. John’s Wort, Valerian root and Passionflower that work on your GABA pathways, help boost your bodies natural melatonin production and keep you longer in your deep sleep phase. All in all, giving you a restful night's sleep. With the added benefits of walnuts, this all in one delicious vanilla-bourbon-flavored chocolate bite is the way to go! Woohoo.
- Make these high-protein walnut and date bites: Remove seeds from the dates. Halve your walnuts. Add these to a high-speed food processor for about 1-2 minutes. Scoop out and roll them into balls with your hands. And you have it. A healthy energy-rich snack.
Try including walnuts in your diet. You walnut regret it!