Advertising
Advertising

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.

Advertising

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.

Advertising

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

Advertising

shutterstock_98123549

    California Cherry and Walnut Salad

    shutterstock_70784197

      Walnut Crusted Chicken Breasts

      shutterstock_114052573

        Raw Walnut Pate

        Advertising

        walnut pate

          Photo credit: therawtarian.com

          Maple Candied Walnuts

          candied walnuts

            Photo credit: walnuts.org

            Featured photo credit: Zheltyshev via shutterstock.com

            More by this author

            Diane Koopman

            Writer, Author, Novelist, Self-Publisher

            How Mental Fatigue Eats You Slowly (And Ways to Regain Mental Energy) 10 Scientifically Proven Health Benefits of Taking a Bath 20 Dalai Lama Quotes To Change The Way You Think Small Things Parents Can Do to Effectively Reduce Sibling Jealousy Learning These 10 Tricks Can Help You Overcome Frustration in Communication

            Trending in Food and Drink

            1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 3 15 Most Effective and Nutritious Healthy Foods to Lose Weight 4 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on January 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

            Advertising

            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

            Advertising

            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

            Advertising

            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

            Advertising

            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

            Read Next