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Amazing Benefits Of Walnut (+5 Refreshing Recipes)

Amazing Benefits Of Walnut (+5 Refreshing Recipes)

Walnuts have been found in the diet of humans for more than 8000 years and walnut trees can live for hundreds of years. Some trees in France are thought to be more than 300 years old. They have an interesting history and the benefits of walnut are abundant. They are harvested and then dried. It’s important that they aren’t over dried or kept for too long as this decreases their quality.

They are very versatile and can be eaten alone, in salads and in a variety of other raw or cooked dishes. They can be enjoyed as they are, sweetened or seasoned. They can even be ground finely and used as a substitute for flour – this is called Walnut Meal.

There have been recent concerns about the fat content in walnuts as well as fear surrounding nut allergies, which can be serious problems, particularly for children. However, risks aside, the benefits of walnut are surprising and if there are no adverse risks, they can be enjoyed not only for pleasure, but for health and well being.

Here are some benefits of walnut, which may surprise you:

1. Walnuts make you look and feel great

Although walnuts do contain an abundance of calories, they don’t necessarily need to be avoided. In fact, coupled with a balanced diet of nutritious food, they can contribute to weight loss because their density can make you feel fuller quicker. This means they make a great snack, just a handful is enough. They are also rich in antioxidant vitamins and nutrients that can help with hair strength and shine; as well as clear and glowing skin. They contain Biotin or Vitamin B7, which helps maintain hair, nails and skin.

2. Walnuts can help you to relax

The hormone Melatonin is produced in the body by the pineal gland. It helps to regulate sleep and its production is affected by light. The amount of Melatonin we produce decreases as we age and that is why we experience sleep disturbances as we get older.

Walnuts are a good source of Melatonin and research has shown that consuming walnuts will increase the level of Melatonin in the body and causes an antioxidant effect in the blood. This means that eating walnuts as part of your balanced diet may help you to relax and sleep better. The benefit of walnut in this regard is that it may promote the general reduction of stress.

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3. Walnuts keep your heart, blood and brain healthy

Walnuts promote good heart health. As well as containing a high level of antioxidants to balance the negative impact of free radicals; walnuts are full of omega 3 fatty acids.

“(Omega 3 fatty acids) are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.” Harvard T.H. Chan, School of Public Health

Because consuming walnuts reduces bad cholesterol, investigations have shown that this can improve the health of our veins and blood, reducing the risk of type 2 Diabetes. Studies show that including walnuts in a healthy diet assists blood vessels to dilate and prevents clots and blockages that can cause heart attack and stroke among other diseases. A clinical trial published in the American Diabetes Association website concluded that:

“A walnut-enriched ad libitum diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk.” David L. Katz et al.

Similarly, research on mice has shown that eating walnuts can prevent dementia and Alzheimer’s. Mice that were denied walnuts showed reductions in learning, memory and cognitive function. Mice that were fed a diet including walnuts showed evidence of the opposite.

In this instance, the antioxidants present in the walnuts reduced inflammation and degeneration of the brain. There was a counteracting effect on certain proteins that create plaques on the vessels in the brain, which can cause them to constrict and contributes to the onset of brain diseases like Alzheimer’s.

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4. Walnuts can reduce the risk of cancer

Studies have shown that the benefit of walnut includes reducing the risk of both pancreatic and breast cancer. Once again, the antioxidants, vitamins and fatty acids in walnuts have a preventative effect on the degeneration of cells in the body that may become cancerous.

5. Walnuts help us at conception through to old age

Eating walnuts during pregnancy can provide the mother with the desirable fatty acids that lower cholesterol. Research cited by Wiley Blackwell, also shows that the fatty acids in walnut may help reduce the risk of the baby developing allergies by enhancing the formation of the gut and improving the way it responds to bacteria and foreign substances.

It makes the gut more porous and allows new substances to pass through it and into the blood stream more easily. This triggers the production of antibodies through the baby’s immune response. Another benefit of walnut is that it can improve sperm quality in healthy men aged between 21 – 35.

Given all the amazing properties of walnuts, initially at conception and to keep us healthy throughout our lives, it is safe to say that it is a food that should be included in a healthy and balanced diet. With its ability to reduce the risk of so many illnesses, some of them fatal, it’s safe to say that walnut contributes to longevity and a high life expectancy.

Here are some excellent recipes to try.

Maple Walnut Pecan Pie

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    California Cherry and Walnut Salad

    shutterstock_70784197

      Walnut Crusted Chicken Breasts

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        Raw Walnut Pate

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        walnut pate

          Photo credit: therawtarian.com

          Maple Candied Walnuts

          candied walnuts

            Photo credit: walnuts.org

            Featured photo credit: Zheltyshev via shutterstock.com

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            Diane Koopman

            Writer, Author, Novelist, Self-Publisher

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            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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