5 Nuts that you must include in your daily diet

5) Walnuts:

Walnuts are large, wrinkled-edible seed of a deciduous tree, containing two halves within a hard shell. An ounce of walnuts consists of 14 halves, that contains 183 calories, 18 grams of fat, 2 grams of fiber, and 4 grams of protein. 48% of your manganese requirement and 22% of your daily copper needs come from consuming walnuts daily. Below you will find the nutritional benefits that are present in them:

4% Water
15.2 grams of Protein
13.7 grams of Carbohydrates
2.6 grams of Sugar
6.7 grams of Fiber
65.2 grams of Fat
6.13 grams of Saturated Fats
8.93 grams of Monounsaturated Fats
47.17 grams of Polyunsaturated Fats
9.08 grams of Omega-3 Fatty Acids and
38.09 grams of Omega-6 Fatty Acids

According to a 2009 research paper submitted by the American Association For Cancer Research, consuming a handful of walnuts each day, drastically reduced the risk of suffering from breast cancer. It is also rich in plant-based omega-3 fatty acid ALA (Alpha-linolenic acid), which helps reduce inflammations, decreases triglycerides in the blood, and reduces the risk of dementia.

The alpha-linolenic acid present in the walnuts also helps in having stronger and healthier bones. It also contains a high amount of anti-oxidants in keeps the immune system intact and prevents the onset of diseases. Walnuts also contain melatonin, a compound that is proven to be essential for better sleep patterns. The omega-3 fatty acids also keep blood pressure in check and help in alleviating stress. Walnuts also help in cleansing the digestive system of parasites. Fungal infections and candida growth are both highly aggravating and can be avoided by eating walnuts daily in moderate quantities.