Longevity is assured by certain habits, one of which is to eat anti aging foods. In fact, there are certain superfoods too that delay aging. Walnuts is one of such foods. Buy why are walnuts superfoods for anti aging? Let’s explore!
We all know aging is unavoidable. Getting old is a natural process, however, we can always take good care of our health to slow down the aging process. We can always help ourselves by preventing our body from negative effects of aging. That’s possible once we know “ HOW ”. There are many effects of aging like – developing wrinkles, hair turning grey, hair loss, osteoporosis, osteoarthritis, hearing loss, cardio diseases, dementia etc. To keep all these away, we can always take easy measures such as eating foods that give us nutrients and delay aging. Walnut is one such super foods for anti aging.
How Walnut helps delay aging?
Walnut is the nut which is an ultimate solution for anti-aging. Today we will understand why walnuts are super foods for anti-aging.
Walnut is rich in Antioxidants
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. Antioxidants help to prevent or delay cell damage. Hence, antioxidants improve heart health, eye health, skin health, support our immune system, boost memory etc. Plant compound like Ellagic Acid, Melatonin, Phytic Acid, Catechin are all found in walnuts and that’s why walnut is a superfood for anti aging.
Ellagic Acid – are antioxidants that prevent prostate cancer, helps in weight management, controls glucose metabolism, thus, reducing the risk of diabetes.
Melatonin – Melatonin has roles in cancer prevention, strengthening our immune system, and may even slow down cellular aging. It helps in better sleep and slows down brain cells damage.
Phytic Acid – It prevents kidney stones and colon cancer.
Catechin – This antioxidant helps reduce body fat lowering the risk of heart diseases, diabetes etc.
Walnut is rich in Vitamins
Walnuts contain Vitamin E, Vitamin B9 ( Folic Acid ), and Vitamin B6.
Vitamin E Benefit – Health benefits of vitamin E include, protection from toxins that we get due to air pollution etc. It also helps coping with premenstrual syndrome, eye disorders like cataracts as well as neurological issues such as Alzheimer’s disease, and diabetes.
Vitamin B9 ( Folic Acid ) Benefits – It prevents heart disorders, stroke, cancer, and birth defects during pregnancy. It also helps in building muscles, improves cells functioning, hemoglobin creation. It’s good for relief from psychological and emotional disorders.
Vitamin B6 Benefits – It helps stimulate co-enzymatic activities, protects the immune system, offers positive effects on metabolism, premenstrual syndrome, hormone regulation, emotional issues, skin conditions, cardiac problems, kidney diseases, carpal tunnel syndrome, multiple sclerosis, arthritis, anemia and influenza.
Walnut is rich in Minerals
Walnuts contain Copper, Phosphorous, Manganese, iron, potassium, calcium, zinc and selenium. Copper promotes heart health. It also helps maintain bone, nerve and immune system functioning.
About 1% of our body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions in the body. It plays crucial role in the formation and maintenance of dental health by supporting tooth enamel, jaw-bone mineral density and holding the teeth in place, too — thus, these minerals and vitamins can also help heal tooth decay.
Manganese is found in nuts, whole grains, fruits and vegetables and of course, in our anti aging super food, walnut. It helps maintain healthy bone structure, bone metabolism, and creates essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body.
Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.
The health benefits of potassium include relief from stroke, blood pressure, resolution of heart and kidney problems, anxiety and stress. It also improves muscle strength, body metabolism, electrolytic functions, and our nervous system. It is crucial for regulating body water.
Our body needs calcium to build and maintain strong bones. The health benefits of Zinc include proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, energy metabolism, and an increased rate of healing for acne and wounds. In the human body, there are more than 300 different enzymes that require zinc to function normally.
Selenium rich foods (like walnuts!) help prevent coronary heart disease. It’s believed that selenium can improve heart health by fighting off inflammation and also by increasing blood circulation, reducing free radical oxidative stress. This is actually an antioxidant activity carried on by walnuts.
Walnut is rich in Omega 3 fatty acid
Walnuts contain Omega 3 fatty acids that are extremely beneficial to fight depression and anxiety. It improves eye health, brain health during pregnancy and early life. In children it increases intelligence, better communication and social skills, less behavioral problems, decreased risk of developmental delay, decreased risk of ADHD, autism and cerebral palsy. It also reduces asthma in children. It reduces fat in the liver, improves sleep, keeps skin hydrated and acne free.
As far as aging and walnuts as superfoods are concerned, you will be amazed to know that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia, the notorious diseases linked to memory loss due to aging.
Make Walnuts a part of your daily life
As we now know that Walnut is a superfood for anti-aging, we should inculcate habit of making it a part of daily life. Here are certain suggestions to do so.
- Add walnuts to grain dishes, morning cereals etc.
- use them as seasoning along with fresh herbs into salads,
- Add chunks of walnuts or powdered walnuts to pasta,
- Grind them to get delicious dips and spreads
- Use them along with vanilla, cloves and cinnamon when making desserts.
Preserve the ‘super’ nature of walnuts while buying and storing them
While buying walnuts, it should feature bright brown color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and rancid smell. Un-shelled walnuts can be stored in cool dry place for several months, whereas shelled (without the outer shell) kernels should be stored in airtight container and kept inside the refrigerator. This prevents them from turning rancid. However, it is always wise to buy unshelled walnuts if you plan to buy these superfoods in bulk or you know that it will take longer time to finish them.
Walnut is a boon to mankind and after realizing that it is perhaps the only vegetarian superfood that slows down aging, we should use it to the fullest. It surely is the gift of nature to us. Let’s ensure that we add walnuts in our daily life and also pass it on to our next generation for their betterment. After all, who doesn’t want to live longer and dream the same of their children!