Walnuts are one of the most commonly used dry fruits that can be consumed as a hearty snack. They are an excellent source of fiber, protein, and healthy polyunsaturated fats. Walnuts are more commonly used in different recipes and desserts.
Consuming walnuts in your diet, will surely help you remain fit and healthy. practice. Do you have any idea how many calories are there in a handful of walnuts?
Nutritional Facts about Walnuts
Walnuts, just like all other dry fruits, Walnuts are also rich in calories. A serving of 100 grams of walnuts contains 654 calories. They are rich in omega-3 fatty acids, magnesium, and manganese, some of the most important minerals that a human body need.
Benefits of Consuming Walnuts
Eating walnuts can help you keep your LDL (bad cholesterol) low. It has a soothing effect on the inflammation that could lead to heart diseases. According to a research study, consuming five servings of walnuts can lower the risk of heart disease by as much as 50%.
It’s time to check out some other health-related benefits of walnuts:
Improves Heart Health
As mentioned earlier, consuming walnuts can reduce the risk of heart attack. According to the FDA, eating 1.5 ounces of walnuts can help you avoid heart diseases, stroke, and blood pressure.
It is estimated that every 36 seconds a person dies in the United States due to heart disease and now it’s becoming one of the leading causes of death in the world. The alpha-linolenic acid present in walnuts helps maintain cholesterol levels and regulates blood pressure, thus lowering the chances of heart diseases.
Consuming walnuts in your diet can help you maintain your weight. Walnuts tend to control your appetite. According to the results of a controlled study, 10 obese people were asked to consume walnut smoothies once a day, for five days. They reported a decrease in hunger and appetite. They also showed resistance to consuming cakes and French fries.
Improves Bone Health
Walnuts are rich in mineral copper. Its deficiency can lead to osteoporosis. In osteoporosis, bones become soft and less dense and thus are prone to fractures. Walnuts are also rich in manganese and magnesium, two of the most important minerals that play a vital role in bone formation. Therefore, it is important that you start consuming walnuts to make your bones strong and healthy.
Inflammation is the root cause of many chronic diseases, including heart diseases, type 2 diabetes, cancer, and Alzheimer’s disease. Walnuts are a rich source of omega-3 fatty acids that help decrease inflammation. The polyphenols present in walnuts also play a vital role in addressing oxidative stress.
How to Consume Walnuts?
Do you know how many calories are in a handful of walnuts? 185 to be precise. If you are following a weight loss diet, you can consume walnuts to your advantage. Check out some of the recipes where you can add up walnuts to get an enriched taste.
You must have heard of caramelized popcorns or candies. It’s time to taste caramelized walnuts. Take a handful of walnuts and fry them for 10 seconds in a hot pan. Now, take 2 tablespoons of salted butter and add 2 tablespoons of sugar and let it caramelize. You can enjoy it with a hot glass of milk.
Chocolate Dip Walnuts
To make chocolate dip walnuts, you just have to take a cup of chocolate and melt it in the microwave. Now, dip the walnuts into it and enjoy it with a brownie or cake. It is the perfect evening snack.
Never heard of walnut salad? No worries! Prepare your salads just the way you normally do, top it with walnuts and mix well. Enjoy a crunchy walnut salad.
Walnuts Topped Canapes
Worried about what to serve as an appetizer in the evening? We have got your back! Prepare some tarts with goat cheese and caramelized walnuts. Have a great evening.
Preparing some bread for home, we know how you can make it healthy! Just prepare your dough, and add a handful of walnuts to it. Bake it and have it for your breakfast.
Walnuts are nutritious nuts. They are rich in minerals like manganese, magnesium, copper, etc. Consuming a handful of nuts can reduce the risk of many chronic diseases including heart stroke, cancer, inflammation. It’s high time to include a handful of walnuts in your diet and you will be amazed to see the transformation in your lifestyle.