Walnuts are known as the oldest tree foods early grown in 7000 B.C. Today, because of some diet restrictions, people limit their chance of consuming walnuts. They consider walnuts are rich in calorie and fat that are not nature. Nevertheless, the fact that walnuts are extremely rich in nutrition and their great benefits from metabolism to heart health and beauty cannot be ignored.
Walnuts nutrition facts:
You might be surprised that one-quarter cup of walnuts on a daily basis can provide 100 percent of the daily recommended value of plant-based omega-3 fats  or more than, followed by its high quantity of copper, manganese , molybdenum, and biotin.
Health Benefits of Walnuts:
Here are top 10 reasons walnuts must be included as a part of healthy diet.
1. Fight Cancer-Health Benefits of Walnuts
One of the health benefits of walnuts is to reduce the risk of cancer development. In fact, it helps both minimize the risk of prostate cancer and breast cancer. Diet with the whole walnuts reduces prostate cancer  development by up to 40 percent. Under a study on mice, the human equivalent of two handfuls of walnuts a day cuts down on the risk of breast cancer in half, and lowers tumor growth up to 50 percent as well.
2. Improve Heart Health-Health Benefits of Walnuts
Due to being rich in the amino acid l-arginine , walnuts offer various vascular benefits to people who associate with heart disease, or those increasing the risk for heart disease because of different cardiac risk factors.
If you have problem with herpes, you may want to avoid or limit walnuts because its high levels of arginine can eliminate the amino acid lysine causing herpes occurrence.
3. Weight Control -Health Benefits of Walnuts
Adding amounts of walnuts to your diet can positively retain your ideal of maintaining weight for a long period of time. People with their diets consisting extra nuts or nuts substituted for other foods can lose about 1.4 extra pounds and half an inch. Consuming walnuts is also connected with increased satiety after three days.
4. Increase your sleeping-Health Benefits of Walnuts
Walnuts is loaded with a compound known as melatonin which takes the responsibility for transferring messages related to the cycle of light and dark to the body. As melatonin is synthesised by the body, the intake consumption of walnuts raises the blood levels of melatonin, and then produces the sleep. If you find hard to sleep well, eating walnuts is a potential way to improve your daily sleep.
5. Prevents diabetes-Health Benefits of Walnuts
Walnuts are linked with a reduced risk of diabetes. Under a study, women consuming 28 grams of walnuts two times a week had a 24%reduced risk of developing type 2 diabetes . The study was published in the Journal of Nutrition also reported that the health benefits of oatmeal would be similar to men as well.
6. Makes your skin lighter-Health Benefits of Walnuts
7. Expand your life expectancy-Health Benefits of Walnuts
If you can take in a handful of walnuts three times a week is the important key to live longer. Researchers found out that these seeds help cut down on the risk of developing cancer by 40 % and cardiovascular disease  by up to 55 %. Overall, walnut consumers in the research could have a 39 % reduced risk of death.
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