Health Desk. With increasing age, many changes start taking place in the body of men. After the age of 45, it becomes important to take special care of heart health, bone strength, memory and muscles. In such a situation, walnut can prove to be an excellent dry fruit. Omega-3 fatty acids, protein, fiber, antioxidants and many essential nutrients are found in it. Eating walnuts regularly and in limited quantities can provide many health benefits. Let us know its 7 big benefits.
1. Keeps the heart healthy
Omega-3 fatty acids present in walnuts are beneficial for heart health. It may help control bad cholesterol and cardiovascular risks. After 45 years, it is very important for men to take care of their heart.
2. Beneficial for the brain
Walnuts contain nutrients like polyphenols and omega-3. These can help in maintaining better brain health. Regular consumption is also considered good for mental health and memory.
3. Gives strength to bones
With increasing age it is important to maintain the strength of bones. Nutrients like magnesium, phosphorus and copper are found in walnuts, which contribute to bone health.
4. Helpful in controlling weight
Walnuts contain protein, fiber and healthy fats. Eating this can make the stomach feel full for a long time. This can help in controlling the habit of frequent hunger and overeating.
5. Beneficial for blood sugar
The fiber and healthy fats present in walnuts can help control blood sugar by being part of a balanced diet. However, diabetic patients should take care of their diet and medicines.
6. Beneficial for reproductive health
Some research has shown a positive relationship between walnut consumption and men's sperm quality. The antioxidants and omega-3 fatty acids present in it can be useful for reproductive health.
7. Provides antioxidant protection to the body
Antioxidants like vitamin E and polyphenols are found in walnuts. These help protect the body from oxidative stress and contribute to keeping cells healthy.
How many walnuts should one eat daily?
Generally, eating about 28-30 grams of walnuts i.e. a small handful daily is considered sufficient. It can be eaten for breakfast or as an evening snack. Walnuts are high in calories, hence one should avoid consuming them excessively.