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10 Surprising Benefits of Walnuts You May Not Know About

10 Surprising Benefits of Walnuts You May Not Know About

Walnuts used to be viewed as unhealthy due to their high fat and calorie content, but in recent history we have found this assumption to be completely false. Packed with healthy essential fats, antioxidants, vitamins, trace minerals, protein and fiber, walnuts are a veritable super food. These tree nuts have negligible sodium, are cholesterol free and are unique in the fact that they contain polyunsaturated fats instead of monounsaturated fats (basically the type of fat is healthier than in other nuts).

The health benefits of walnuts that result from their impressive content resume are many. Let’s discuss a handful of the benefits of walnuts you might not already know.

1. Improve your memory.

Walnuts contain the essential fatty acids omega-3 and 6. These may help improve memory and cognitive function.

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2. Prevent depression.

Having an overall healthy diet can help with depression, but studies have shown having low systemic levels of omega-3 can be especially harmful. This makes sense since omega fatty acids are good for the brain! Walnuts have plenty of omega-3 to help in the prevention of depression.

3. Improve sperm quality.

Trying to get pregnant? Make sure your guy is taking a handful of walnuts each day as one of the benefits of walnuts is improved sperm vitality and motility. It also might help prevent sperm morphology, or abnormal sperm growth.

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walnuts benefits

    4. Grow healthy, strong hair and nails.

    Walnuts are a great source of biotin, or vitamin B7, which is thought to help hair and nails grow stronger and longer, as well as prevent hair loss. Vitamin E can also help give your hair and nails a healthy shine.

    5. Help prevent prostate and breast cancer.

    Walnuts have the highest amount of antioxidants in the nut family. Due to this boost of antioxidants, walnuts have been proven to help slow the growth of both prostate and breast cancers.

    6. Improve motor function.

    Those handy omega-3 fatty acids do wonders for the brain, including improving motor function when taken in a moderate amount.

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    7. Great for the skin.

    Consuming walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. You can also use walnut oil topically for protection against dry skin. Who doesn’t want younger, healthier and more supple-looking skin?

    8. Help prevent heart disease.

    Studies in the United States, Australia, New Zealand, Spain, and Israel all concluded that two to three servings of walnuts a day decreased cholesterol levels enough to lower the risk of coronary heart disease. If you have heart disease in your family, you might want to consider stocking up on this healthy nut!

    9. Aid in weight management.

    It is that time of year when many decide they have indulged too much over the holidays and need to drop some pounds. In addition to all of the other health benefits of walnuts, this nut can be a great tool in weight management. Walnuts contain loads of fiber, protein and fat that all help you feel fuller longer.

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    These nuts are certainly a better option than most low calorie snacks or vending machine items. There is no risk of a sugar spike or crash with walnuts! Take a few portioned bags of walnuts with you to work to eat as a snack when you are feeling tempted to head to the vending machine for a candy bar. Your body will thank you later!

    10. Give yourself an energy boost.

    One of the immediate benefits of walnuts is that they contain a lot of B vitamins, which can boost your energy. This definitely goes along with the weight management factor. When you are energized, you are more likely to get moving! Try walnuts on yogurt as an afternoon pick-me-up or a preworkout snack.

    Word of caution:

    Too much of a good thing can be bad; consuming too many walnuts is thought to cause kidney stones due to their oxalate content. About 1.5 ounces a day seems to be the best amount.

    See also: 10 Foods You Need to Include in Your Diet This Year

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    Amanda DeWitt

    Writer. Photographer. Instagrammer. Future Educator.

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    Last Updated on July 5, 2019

    5 Reasons Why You Should Always Be Yourself

    5 Reasons Why You Should Always Be Yourself

    When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

    “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

    You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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    Why should you always be yourself?

    Because you will:

    1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
    2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
    3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
    4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
    5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

    No matter what you experience in life, the only person that will always remain constant is you.

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    Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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