Why You Must Eat Walnuts Every Day

Walnuts have powerful properties that can ward off life-threatening conditions including cardiovascular disease.
Sometimes the simplest of habits can go a long way in helping secure a healthy, disease-free life in the future. Eating walnuts every day can help you achieve exactly this. A study published in Journal of the American Heart Association found that those who ate whole walnuts daily in combination with lower overall amounts of saturated fat had lower central blood pressure, had better cardiovascular health and lower central diastolic blood pressure.

These tiny, brain-shaped nuts can help you in many ways besides lending your food a rich flavour.

Better sexual health: Men, if you want better sperm quality, quantity and motility and keep infertility away, you need to consume 60 g of nuts. Walnuts have plenty of omega-3, antioxidants (vitamin C and E, selenium and zinc), and folate and other phytochemicals which could be beneficial for your fertility.

Healthier hair: The high Omega-3 fatty acids and Vitamin E content in walnuts help your hair become healthy and dense. These also promote the growth of new hair and prevent hair thinning and hair loss.

Beat diabetes: The antioxidants in walnuts can help you cut the risk of developing Type-2 diabetes. Eating 3 tablespoons of walnuts was associated with a 47 per cent lower prevalence of Type-2 diabetes. This is mainly because walnuts have polyunsaturated fat and alpha-linolenic acid (ALA) — the plant-based omega-3 fatty acid , protein and fibre.

Helps digestion: Walnuts can help promote the growth of probiotic bacteria in the gut. This could not only help improve your gut functioning but it could also reduce the risk of heart and brain diseases as well as cancer.

Delay skin ageing: Want supple, smooth wrinkle-free skin even in your late 40s and 50s? Load up on vitamin e-rich walnuts. Eating these daily will ensure your skin gets a boost of vitality.

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Best Natural Sources of Omega-3 Fatty Acids

Many studies have proven that it is best to get nutrition directly from food sources rather than in the supplement form. However, many of us still believe in popping these nutritional supplements because of the fear that we may not be able to fulfill our daily quote of nutrients like Vitamin C, Vitamin D, Zinc and others. One of the most popular nutritional supplements is that of omega-3 fatty acids, a group of essential fatty acids. Omega-3 fatty acids is extremely beneficial to us. They help lower our bad (LDL) cholesterol and triglycerides and help raise good cholesterol (HDL) levels. It is because of this that omega-3 fatty acids have been found to be useful for those who are at risk of cardiovascular diseases. It helps reduce the risk of heart attacks, irregular heart rhythm, stroke and other heart conditions. It is also excellent for protecting your joints from damage and help in preventing rheumatoid arthritis and joint stiffness. Omega-3fatty acids is known to make your brain sharper and hence help prevent diseases of cognitive impairment like Alzheimer’s Disease and dementia. A diet rich in omega-3 fatty acids can give you healthy skin and hair too. Omega-3 fatty acids can be found in abundant quantities in certain foods.

Here are some foods you should load up on:

Fish: These feature at the top of the list of sources of omega-3 fatty acids. Salmon, sardines, mackerel, tuna are some of the best sources.

Seeds: Flax seeds are considered good plant-based sources of omega-3 fatty acids. These can be eaten roasted or can be added to smoothies or desserts too. Pumpkin seeds are also known for their high omega-3 fatty acids content.

Walnuts: A handful of walnuts is highly recommended for those looking to complete their daily quota of omega-3 fatty acids.

Deficiency of omega-3 fatty acids is known to affect memory, heart function, faster skin ageing and even depression and anxiety disorders.

If you wish to take nutritional supplements, make sure to consult a doctor.

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Beat diabetes with walnuts and these 5 other nuts

Are you a diabetic looking for healthy snack options? Ditch your regular high carb food and have walnuts instead. Consuming walnuts regularly has been shown to help manage and treat diabetes by positively impacting metabolic syndrome according to a study published in the journal Nutrition Research and Practice. Walnuts can also increase your good cholesterol and decrease fasting glucose level.

Nuts are loaded with powerful nutrients that are extremely beneficial for everybody. When it comes to diabetes, too, nuts exert positive effects. In fact, studies have proven that nuts can actually significantly cut the risk of developing diabetes. Nuts contain healthy fats, and, when consumed in moderation, can actually make you feel full and lower your appetite. This will help you manage weight.  Eating just a handful of nuts daily has been shown to reduce the risk of cardiovascular disease, a common cause of death, heart attacks, strokes and disability among people with Type-2 diabetes. From controlling blood sugar to blood pressure to increasing metabolism and fighting inflammation, nuts are superfoods for diabetics.

Don’t just stick to walnuts; here are some other nuts you should have to beat diabetes mellitus:

Cashew nuts: Many avoid having kaju or cashew nuts because of the misconception that it can be bad for your waistline and your heart. But the truth is that the humble cashew with monounsaturated fat can decrease the systolic blood pressure and increase the good cholesterol in your body. Just don’t have more than 10-15 in a day.

Almonds: The health benefits of almonds are many. Full of omega 3 fatty acids, fibre and protein, almonds reduce bad cholesterol and improve insulin sensitivity which make them excellent for diabetics.

Pistachios: Pistachios have been shown to reduce Body Mass Index in those with prediabetes or those in the intial stages of diabetes by suppressing hunger. They do not increase the weight and are hence considered apt for controlling and managing diabetes.

Peanuts: Nuts can be expensive. But if you are looking at a cheaper but equally healthy nut to control diabetes, opt for peanuts. Rich in protein and fibre, peanuts have a low glycemic index. Peanuts have the ability to reduce fasting blood glucose and postprandial glucose. Stick to a handful of peanuts every day.

Macadamia nuts: One of the most highly recommended healthy food options for diabetes is macadamia nuts. Macadamia nuts have healthy carbs and fibre that can help beat diabetes.


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Health Tips: अखरोट खाने से कम हो सकता है D‍epression का खतरा

लॉस एंजिलिस: अमेरिका में किए गए एक अध्ययन के मुताबिक अखरोट खाने से अवसाद का खतरा कम हो जाता है और एकाग्रता का स्तर बेहतर होता है. कैलिफोर्निया विश्वविद्यालय के शोधार्थियों ने अखरोट खाने वाले लोगों में अवसाद का स्तर 26 प्रतिशत कम, जबकि इस तरह की अन्य चीजें खाने वालों में अवसाद का स्तर आठ प्रतिशत कम पाया है.

सर्दियों में ज्यादा ठंड लगे तो हो जाएं Alert, आपको है इस बीमारी का खतरा

यह अध्ययन न्यूट्रेंट जर्नल में प्रकाशित किया गया है. अध्ययन में पाया गया है कि अखरोट खाना शरीर में ऊर्जा में वृद्धि और बेहतर एकाग्रता से संबद्ध है. विश्वविद्यालय के प्रमुख शोधार्थी लेनोर अरब ने एक अध्ययन का हवाला देते हुए बताया कि अध्ययन में शामिल किए गए छह में से हर एक वयस्क जीवन में एक समय पर अवसाद ग्रस्त होगा . इससे बचने के लिए किफायती उपायों की जरूरत है जैसे कि खान – पान में बदलाव करना.

Health: जल्द इलाज से ठीक हो सकता है कुष्ठ रोग, देर करने पर शारीरिक अपंगता का खतरा

अध्ययन में इतने लोग हुए शामिल
अरब ने बताया कि अखरोट पर शोध पहले हृदय रोगों के संबंध में किया गया है और अब इसे अवसाद के लक्षण से संबद्ध कर देखा जा रहा है. इस अध्ययन में 26,000 से अधिक अमेरिकी वयस्कों को शामिल किया गया.

सर्दियों में ऐसे बनाएं मसाला चाय, इन तकलीफों से रखेगी आपको दूर

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डायबिटीज से रहना है दूर तो खाएं अखरोट

नई दिल्ली: एक अध्ययन में दावा किया गया है कि अखरोट खाने वाले वयस्क लोगों में इसका सेवन नहीं करने वालों के मुकाबले टाइप 2 के मधुमेह होने का खतरा कम हो जाता है. कैलिफोर्निया विश्वविद्यालय , लॉस ऐंजिलिस के शोधकर्ताओं के अनुसार करीब तीन चम्मच के बराबर अखरोट का सेवन करने से टाइप 2 की डायबिटीज का 47 प्रतिशत तक कम होता है. उन्होंने बताया कि यह मात्रा उस सलाह के करीब है जिसमें 28 ग्राम या चार चम्मच अखरोट ले ने की सिफारिश की गई है.

यह अध्ययन यहां एक जर्नल में प्रकाशित किया गया जिसमें अमेरिका की जनसंख्या के बड़े वर्ग के नमूने लिये गये थे. यह अध्ययन 18 से 85 वर्ष के बीच आयु वर्ग के 34, 121 लोगों के बीच किया गया. कैलिफोर्निया विश्वविद्यालय , लॉस ऐंजिलिस के लेनोरे अराब ने कहा कि यह अध्ययन मधुमेह के खतरे को कम करने में खानपान की भूमिका के और अधिक प्रमाण प्रस्तुत करता है.

उन्होंने बताया कि खाने में अखरोट को शामिल करने और मधुमेह के खतरे को कम करने के बीच मजबूत संबंध पाया गया है. अन्य शोधों से पता चलता है कि अखरोट दिल की सेहत के लिए भी फायदेमंद होता है.

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