walnuts-and-shellsIs daily stress taking a toll on your health? You might want to eat a handful of walnuts to relieve the pressure and tension.

New research shows that walnuts can assist the body to deal with tension in a better way . The nut, which contains polyunsaturated fats, can reduce blood pressure during times of stress. Findings show that average diastolic blood pressure was significantly lowered when walnuts were included in the diet.

They are also a rich source of fiber, antioxidants, and unsaturated fatty acids. A quarter cup of walnuts provides over 90% of the recommended daily value of omega-3 fats which again helps in relieving stress. “Consuming a handful of walnuts reduces cortisol levels related to stress, especially in hypertensive people and also improves the levels of good cholesterol. Other than reducing stress, walnuts also reduce the levels of C-reactive protein, which is a marker for inflammation especially in people with the propensity towards cardiac elements.

Here are some benefits of the dry fruit:

Fights cancer
Walnuts not only slow the growth of prostate cancer but also suppresses the development of breast tumors. Add them to your diet to reduce the risk of cancer by 30% to 40%. 

Prevents diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolism in people with type 2 diabetes. Consuming one carter cup of the nut daily can have the significant reduction in fasting insulin level and helps maintain an ideal weight over time.

Cognitive benefits
They have potential health benefits in the area of memory , cognitive functions and motor function in elderly people. Walnuts have high polyphenol content that helps preserve cognition.Consuming about six walnuts every day is needed to obtain the benefits.

Improved reproductive health in men
One of the lesser known benefits of walnuts is their impact on male fertility. Consuming about 75 grams of walnuts, significantly improves sperm quality , including vitality, motility, and morphology .

Prevents heart issues
Walnuts have antioxidants and omega fatty acids which are essential for a healthy heart. Walnuts help prevent heart diseases and also helps lower cholesterol levels. They are high in alpha-linolenic acids that reduce heart attack risk.

Makes the skin glow
Walnuts are rich in Vitamin B and its antioxidants protect the skin from damage, wrinkles, and signs of aging. Walnuts, therefore, are a delicious way to add extra nutrition, flavor and crunch to a meal.

Try incorporating walnuts in your grocery list!