7 benefits of walnuts for females

7 benefits of walnuts for females

Walnuts, also known as Juglans regia, are a necessary dry fruit for females. It is power packed with antioxidants, omega - 3 fatty acids, dietary fibers, and other nutrients. In this blog, we are going to see 7 amazing benefits of walnuts for females.


But before jumping to the benefits, we will go through the nutritional composition of walnuts.

Nutritional composition of walnuts

You have already read that walnuts are power packed with essential nutrients for women. Now it’s time to see the amount of these nutrients and their daily intake - 


Nutrients

Daily Intake

Percentage of daily intake present in 28 grams of walnuts

Calories

185

9%

Fat

18.5g

27%

Saturated fats

1.7g

8%

Monounsaturated fats

2.5g

13%

Polyunsaturated fats

14g

64%

Omega 3 fatty acids

2.5g

50%

Protein 

4.3g

9%

Carbohydrates

3.9g

1%

Fiber

1.9g

7%

Sugar

0.7g

1%

Sodium

0.6g

0%

Potassium

195mg

5%

Magnesium

45mg

12%

Phosphorus

120mg

10%

Manganese

1.9mg

90%

Copper

0.5mg

25%

Vitamin E

2.5mg

15%

Folate

14mg

3%

Thiamin

0.1mg

10%

Riboflavin

0.1mg

7%

Niacin

2mg

13%


This table shows that walnuts have all the essential nutrients and have no sodium. To experience all the benefits of walnuts for females add 2 to 3 ounces daily to your diet.

7 benefits of walnuts for females

These are the 7 benefits that you can see on your health after adding walnuts to your diet - 

1) Balancing hormones for women with PCOS

  • PCOS is a condition in women where the periods last longer than usual or do not come very often. 
  • In this condition, you will have an excessive presence of male hormones like androgen. The cholesterol will also be high in your body.  
  • Healthy fats in walnuts help in lowering your cholesterol. When you eat walnuts on a daily basis, the fats balance the hormones which reduce the symptoms of PCOS.

2) Increasing female fertility

  • The benefits of walnuts for females also include an increase in female fertility. Progesterone is a hormone that handles pregnancy in females. Walnuts as you can see are rich in omega - 3 fatty acids and magnesium. 
  • They have 50% of DV of omega - 3 fatty acids and 12% of DV of magnesium. Both these nutrients help boost progesterone in the body. They also help in increasing the blood supply to the uterus. 
  • Walnuts have antioxidants that are good for fertility. Antioxidants fight free radicals and protect the eggs from damage. So what are you waiting for? Go nuts for them!

3) Helping in the development of fetus during pregnancy

  • The benefits of walnuts for females also include fetus development. Folate is an important nutrient that helps in the development of your child. Walnuts are rich in folate.
  • 28 grams of walnuts have 3% of DV of folate. They also have omega - 3 fatty acids which also support your child’s development.
  • Walnuts also protect your baby from all defects that can happen during pregnancy.

4) Preventing breast cancer

  • Walnuts have compounds like gamma-tocopherol, melatonin, and Ellagitannins. They have three main functions. 
  • First is that they help to reduce oxidative stress. Since oxidative stress can damage cells and cause gene mutation, reduction in oxidative stress becomes one of the most important benefits of walnuts for females.
  • Secondly, walnuts reduce inflammation and prevent any further damage to cells.
  • Third, they reduce gene expression as well. All these functions make it very effective in preventing cancer.

5) Promoting hair growth

Walnuts help in promoting hair growth in these five ways - 

a) Provide strength to your scalp - 

Walnuts hydrate your scalp and do not allow dust and oil to settle on the root tips. 

b) Prevent dandruff - 

The benefits of walnuts for females also include moisturization and conditioning of the scalp. Omega - 3 fatty acids help walnuts to carry out these processes. This prevents dandruff.

c) Repairs damaged hair - 

The protein, vitamin E, and potassium present in walnuts, make your hair strong. They also repair any damage that occurs to your hair.

d) Decreases hair fall - 

The presence of biotin and vitamin B nutrients along with protein help in strengthening your hair. This significantly reduces hair fall.

e) Improves hair texture - 

The biotin and copper in walnuts nourish your hair and add luster to them. Copper also prevents the deficiency of melanin which can cause lackluster hair.

6) Keeping women young

  • Now let’s see another benefit in the long list of benefits of walnuts for females. As you know, walnuts are rich in omega - 3 fatty acids. 
  • These acids make your skin membrane strong. This removes wrinkles from your skin and gives you a younger look.

7) Bringing glow to the skin

  • Walnuts have exfoliating properties. It removes dead skin cells from your skin. It also prevents acne.
  • These help in increasing the glow of your skin.

How to add walnuts to your diet

Ways in which you can add walnuts to your diet are - 

  • Eat them raw
  • Add them to oatmeals
  • Make smoothies
  • Eat them with yogurt
  • Add them to the salad
  • Use them as a coating on fish or chicken

Side effects of walnuts

There are plenty of benefits of walnuts for females but you must be careful while adding them to your diet. This is because walnuts have some severe side effects as well. Some of these are - 

  • Diarrhea
  • Bloating
  • Stomach ache
  • Kidney stones
  • No absorption of iron, zinc, and calcium
  • Allergies with symptoms like nausea, itching, or even difficulty in breathing
  • Weight gain
  • May increase ulcer

Conclusion

In conclusion, all essential nutrients are present in walnuts. There are many benefits of walnuts for females. They help with PCOS, Fetus development, and female fertility. They also prevent breast cancer and promote hair growth. Other benefits include anti-aging properties and glowing skin.


This makes them a must for your diet. The ways in which you can add walnuts to your diet are as snacks, as part of oatmeal, etc. Don’t eat them in access because that can be harmful to your health.


Also, if you are looking to buy walnuts online, then visit Healthy Master. They offer them in three varieties at affordable prices.

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