Manage Payroll Health Benefits of Walnuts

Walnuts are delicious and tasty seeds that belong to tree nut family of cashews, macadamia nuts, Brazil nuts, pistachios, and pine, and they are from the Juglans genus. Walnuts are round and single-seeded fruits enclosed in an inedible and thick husk. The fruits are encased in a hard and two-halved shell. Walnuts have been thought to be a brain food due to their medicinal properties and their brain structure shape which makes them termed as a “symbol of intelligence”, believed to enhance intellect.The nuts contain numerous nutrients such as carbohydrates, proteins, essential fatty acids (EFAs), and other essential minerals to offer many health benefits. They are seen as “power food” because of their ability to improve body stamina. Walnuts provide various health benefits such as prevention and control of diabetes, lowering of body’s bad cholesterol, weight management, skin health, erectile dysfunction remedy, improvement of metabolism, and much more.This content will highlight some of the key benefits of walnuts to the body. Before we proceed, let’s know more about walnuts’ nutritional values for them to offer so much health benefits.Nutritional values of WalnutsMany researchers have carried out many National Nutritional Databases and have reported thorough research on the nutritional values of walnuts. It has been reported that walnuts are equipped with omega-3 fatty acids couple with selenium and iodine that are responsible for optimal brain functions. Apart from these important nutrients, below are additional nutritional values of walnuts:

1 ounce of walnuts contains 4 grams of carbohydrates, 30 grams of energy calories, 4 grams of protein, 18 grams of fats (inclusive of both saturated and unsaturated fats), 20 mg of phytosterols, and 2 grams dietary fibre.

Walnuts also contain minerals such as sodium, selenium, copper, calcium, potassium, manganese, zinc, magnesium, iron, and phosphorus.

The fruits are equipped with numerous vitamins such as riboflavin, vitamin A, niacin, vitamin E, vitamin C, vitamin K, pantothenic acid, vitamin B12, folate, thiamin, and vitamin B6.

Walnuts also contain carotenoids such as zeaxanthin, lutein, and beta-carotene.

Key Health Benefits of Walnuts


Walnuts are a tasty supplement that can be easily incorporated in the diets to serve different purposes. Apart from this, they are enriched with numerous significant properties including proteins and antioxidants to offer several health benefits. Below are the most celebrated health benefits of walnuts:

Prevention and control of diabetes: A study has been reported and published that “consumption of walnuts is inversely proportional to the chances of having type 2 diabetes”. The nuts have been shown to enhance the parameter of metabolism in type 2 diabetic people. The high amount of monounsaturated and polyunsaturated fats contained in walnuts have been shown to help people with diabetes without presumed weight gain by reducing insulin level.

Glowing skin and anti-aging: Walnuts are equipped with minerals and vitamins to help skin glowing and younger. This is the reason why walnut oil is recommended for the ageless and flawless skin as antioxidants contained in walnuts are helpful in fighting wrinkles to promote healthy skin. Walnuts are also found to cure skin problem such as psoriasis by applying it topically or use its oil directly on the body.

Effective weight management: Research has established that a number of calories, fats, and carbohydrate found in walnuts (believed to cause weight gain) have been found to promote ideal weight. Walnuts fats and calories nutrients are discovered to be healthier than any other nuts in the family.

Healthy male reproduction: Walnuts contain medicinal properties to improve reproductive health in men. It has been found to have significant effects on male fertility such as sperm quality, motility, morphology, and sperm vitality. Consumption of Western-style diet containing 75 grams of walnuts daily has been studied to help erectile dysfunction in men.

Healthy heart function: The omeg-3 contained in walnuts is a great source of monounsaturated fatty acids similar to oleic acid in other substances which enhances healthy heart. The nuts are also rich in essential fatty acids like linoleic acid, arachidonic acids, and alpha-linolenic acid (ALA) to aid coronary cardiovascular disease prevention through the supply of healthy lipid. The intake of 25 grams of walnuts daily is enough for daily recommended essential fatty acids which minimize the chances of heart diseases as well as high blood pressure.

Prevent cancer: Some of the nutrients such as antioxidants and phenolic compound contained in walnuts have been researched by Carvalho et al. (2010), to help control cancer cells growth in the body. A study also proved that walnuts are capable of reducing the risk of prostate cancer as well as breast cancer by 30 – 40%.

Promote healthy bone: Walnuts are rich in calcium and essential fatty acids (EFAs) to help secure the bone health by optimum deposition and absorption of calcium and control excretion of calcium urinary.

Body inflammation reduction: Inflammation is not good for the body; however, an experiment conducted by Papoutsi and co., confirmed that walnuts are equipped with a phytochemical and polyphenolic compound to lower the effects of inflammation in the body.

Sleep and relaxation enhancement: Walnuts has a bio-available sleep inducing hormone called melatonin to regulate and induce quality sleep and relaxation. Adding walnuts to your diet at dinner is a great option for good rest.

Mood enhancement: A study has revealed that omega-3 fatty acids contained in walnuts reduce tantrum, irritability, and hyperactivity. This has been found helpful in children’s diet as it makes up the deficiency of essential fatty acids to boosts their moods. Supplementing the diet of people with stress and depression with walnuts also help their condition in boosting their moods.

Conclusion


The benefits of plant-based foods such as walnuts cannot be over-emphasized, considering the numerous advantages of the dry fruits to the body health. The benefits have been researched to cut across prevention and control of type 2 diabetes, heart disease, weight management, and much more. This article has been able to highlight some of these key benefits and taking advantage of these benefits will promote the overall health of your body.

Fear This My Fellow Athlete

Competition is good, just as fear is good – if you will use it to your advantage rather than letting it use you. Fear can frazzle us to make mistakes, become uncertain, and anxious, but fear used to our advantage can propel us to greatness. It’s a double-edged sword. Since fear is internal, you own it, it’s yours to use as you will, if you ignore it, it might hurt you, if you use it, it can help you, give you the edge, especially in competition. How might I know this?

Well, I supposed any seasoned competitor in the human endeavor or athlete understands exactly what I am saying, but in case you need more examples to help you better understand this concept, by all means keep reading.

Recently, I read an interesting article online and watched a great video sponsored by Expert Sports Performance, the video was titled: “How Talented Athletes Deal with Fear,” by Loren Fogelman, a well-known sports psychologist.

In my view I believe that Fear is a wonderful thing, a huge driver of the human psyche, but Loren Fogelman reminds me of the truth that: “it motivates some and stops others dead in their tracks,” which is absolutely a fact.

Still, I believe that if FEAR stops someone from achieving or causes them to choke under pressure, then I would submit to you that:

1.) They don’t understand what fear is; and,
2.) They are not using FEAR as an adrenal shot for peak performance

Well, I say; too bad for them, if they are competing against me or my team. Fear can be a weakness if you let it, or high-octane when you need it, YOU decide which. “It’s all in your head” I always say. Anyway, that’s the way I see it. A great book to read is: “Feel the Fear and Do It Anyway!” published by in the 80s as a motivational type book.

As a competitive runner, I used to imagine footsteps behind me and ready to pass. Interestingly enough, I was a pretty good athlete so that didn’t happen much, but when it actually did happen it’s a sound you never forget. This imagination during competitive races propelled me to stay on pace or increase my speed opening up a large gap between me and the other runners. Sometimes when I am out training even today, I will listen to my feet hit the trail and pick up the sounds of the echo and amplify them in my brain to simulate those ever-feared footsteps, thus, propelling me to run faster and faster.