The Marvels of Walnut Shells
Walnuts are among the best ‘brain foods’ you’ll find. Above all, they are on the shelves of nearly all grocery stores across the world. However, did you know that the benefits go beyond the nuts themselves? Walnut shells are a hidden gem in Ayurveda. These are present in a variety of healing products, such as body products, peeling creams, and lotions. Their chemical composition is contains of ash (3.4%), lignin (50.3%) and hemicellulose (22.4%).
Walnut shells offer you four key benefits. First, these are antioxidant-rich compounds. Secondly, it reduces inflammation. Third, it promotes gut health and hence supports weight control as well. Fourth, it fights off cancerous cells. Yet these are only a few of the many benefits you will find. Here are some further benefits with details.
High Antioxidant Levels
Two PubMed studies cite that walnuts have a higher antioxidant activity than other common nuts. This comes from vitamin E, polyphenols, and melatonin, and are especially present in the paper-like skin of walnuts. In fact, a third study by Pub Med reports that walnuts can prevent the oxidative effect of ‘bad’ LDL cholesterol. This can build up in your arteries, and cause atherosclerosis.
So, make sure to opt for the walnuts and their shells as opposed to refined oils. This can help you in preventing oxidative damage.
High Omega-3 Levels
Walnuts are much higher in omega-3 fatty acids than other nuts. In fact, just one once of serving (28 grams) provides you with 2.5 grams. Further, it contains alpha linolenic acid (ALA), which is an essential fat you can only get from your diet. The recommended intake for ALA is 1.6 grams for men and 1.1 for women per day. Just one serving of walnuts can help you meet this goal. Alternatively, walnut skins are a fantastic addition to incorporate this essential fat to your diet.
Sufficient ALA levels can also aid cardiac health. In fact, observational studies show that just one gram a day can lower your risk of heart disease by 13%.
Excessive inflammation is a root cause of many diseases. For instance, it can cause heart disease, type 2 diabetes, Alzheimer’s, and cancer. Further, it can also cause oxidative stress. Thankfully, walnuts have polyphenols which can get rid of these effects. They contain a subgroup known as ellagitannins in particular, which the gut bacteria acts upon to prevent inflammation. In addition, they contain Argentine (a type of amino acid) and magnesium, which also lowers inflammation rates.
Promotes Gut Health
The gut also goes by the name, the ‘second brain’ for the host of bacteria it contains. The gut and brain are very much linked, and in turn control your moods and thoughts from time to time. Thus, an unhealthy gut bacteria composition can cause inflammation and disease, and hence increase your risk of heart disease or cancer.
Fortunately, walnuts can help stabilise your gut. Various studies demonstrate this as well. fir instance, one study finds that eating just 1.5 ounces (43 grams) of walnuts per day for two months can improve your bacterial ecosystem. This is namely because gut bacteria produces butyrate. This is a form of bacteria which promotes gut health.
Lowers Cancer Risk
Cancer is among the most deathly diseases around the world. Walnuts and their shells can lower rates of breast, colon, ad prostate cancers in particular. This is because the urolithins have anti-inflammatory effects, which wards off other cancers. Further, these contain hormone-related cancers. However, more research in this area can strengthen these findings.
Optimal Weight Management
Are you still struggling with shedding those extra kilos? There’s no need to fear. It is true that walnuts are among the most calorie-dense nuts out there. However, they absorb 21% of nutrients lesser than what is present. Further, they can help you with appetite control as well. For instance, a Pub Med study finds that 1.75 ponds (48 grams) of a walnut smoothie can reduce appetite and hunger levels among obese subjects. Above all, brain activity also notes the urge to resist more tempting food cues like cake or fetch fries.
Overall, more studies can help to confirm findings in this region. Overall, however, they can definitely help with controlling your appetite and weight.
Blood Pressure Stabilisation
High blood pressure is a leading cause of stroke and diabetes. Further, it can cause stress and worsen well-being. This is where walnuts come in. A four-year study among 7,500 patients with heart risk finds that the mediterranean diet, in addition to 1 once (28 grams) of mixed nuts (of which 50% were walnuts) can have positive effects. It namely helps to lower diastolic blood pressure rates, in comparison to subjects who went for a Mediterranean diet alone.
In summery, nuts on the whole can improve heart health. Most importantly, these smaller differences are what accounts for a greater impact on your risk of heart disease.
Slows the Ageing Process
Proper physical health is essential to one’s mobility and independence. Most importantly, this helps you maintain youth and energy. Of course, your diet is a complementary part of your lifestyle – and nuts are among the healthiest additions you can make. Various studies prove this. For instance, one study among older women shows that those with the healthiest diets have a 13% less likely to have poor physical health.
Nuts are one of the best healthiest fats you can add. Further, the antioxidant levels of walnuts in particular can get rid of free radical activity . Thus, this slows down the ageing process.
Walnut shells are an incredible Ayurvedic ingredient. This is because the walnut contains multiple benefits itself. For instance, it can manage cancer, lower rates, inflammation, and high blood pressure. Further, promotes gut health and youth. So, look out for those skincare products or dishes with walnut traces. These will definitely pay off in the long run.