WALNUT BENEFITS - 13 Impressive Health Benefits of Walnuts
Recent research has shown that alpha-linolenic acid in nuts is capable to protect the
microglial cells from inflammation and lowers the risk of heart attacks.
Walnuts are densely packed with nutrients such as healthy fats, vitamins, fiber, and minerals.
They serve the nutrition purpose and help prevent many baleful diseases
like heart attack, diabetes, and many others. There are several types of walnuts but the most
common one is English walnuts. A lot of research has been conducted on this type of walnut.
In today’s video, we will share with you the 13 impressive health benefits of walnuts.
#1. Lessens Inflammation
Inflammation is very dangerous and is the reason behind many diseases such as type 2 diabetes,
cancer, heart attack, and cognitive issues. Inflammation is caused by oxidative stress.
Walnuts have polyphenols in them which are capable of fighting off oxidative stress and inflammation.
The presence of a subgroup of polyphenols known as ellagitannins
plays a very vital role in lessening inflammation. It is converted into a compound called urolithins
inside the gut by good gut bacteria. This compound protects against inflammation.
Other important components found in walnuts are ALA omega-3 fat,
magnesium, and arginine amino acid. All of these collectively contribute to reducing inflammation.
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#2. Good for Heart Walnuts are very beneficial for heart
health. Our body needs a decent amount of good cholesterol to makes the heart happy and healthy.
Walnuts are rich in monounsaturated and polyunsaturated fats along with omega 3.
All of these are very vital for maintaining good heart health.
Eat walnuts daily and make your heart healthier and stronger than before.
#3. Prevents Cancer Many superfoods contribute to the
prevention of cancer and one of them is walnut. Many test-tube studies have suggested that walnuts
have lessened the risk of certain cancer types like prostate, breast, and colorectal cancer.
Walnuts are rich in ellagitannins which are polyphenols. They are converted into
urolithins by the healthy gut bacterias. The urolithins possess anti-inflammatory
properties and are also beneficial in protecting against colorectal cancer.
Their anti-inflammatory properties help in protecting against other cancer types as well.
Another notable property of urolithins is that they have hormone-like properties which
enable them to block hormone receptors inside the body. It also helps in the
reduction of cancers that are associated with hormones such as prostate and breast cancers.
#4. Rich in Omega 3 Omega 3 is generally found
in abundance in fishes. But another great source of this vital nutrient is walnut.
About 1 ounce of walnuts has 28 grams of omega 3. The omega -3 that we obtain from walnuts is
known as alpha-linoleic acid, an essential fat that our body needs.
Our body needs a moderate intake of Alpha-linoleic acid which is 1.6 and 1.1 grams daily.
Eating walnuts every day meet this requirement effectively.
Consuming omega 3 is also associated with reducing the risk of heart diseases.
#5. Maintains an ideal weight Who doesn’t want to maintain
an ideal weight? Everyone does. And for this purpose walnuts are the best option to choose.
They are rich in calories and provide more energy thus preventing hunger and promote weight loss.
Walnuts promote the feeling of fullness. A recent study has shown that drinking
walnuts smoothie for 5 days consecutive helped in reducing appetite and hunger.
Walnuts not only help in weight loss but promoting brain health.
They are known to increase the activation of a brain region that resists food temptations.
#6. Decrease the risk of diabetes Walnuts help in preventing type 2 diabetes
and lower its risk. Also, they aid in controlling weight. Mainly, excess weight is associated
with the risk of high blood sugar and diabetes. But eating walnuts can help control blood sugar.
A recent study has shown that when diabetic persons consumed 1 tablespoon of cold-pressed
walnut oil for 3 months every day, they were successful in lowering fasting blood sugar.
Moreover, people who consume walnut oil have about an 8 percent decrease in hemoglobin A1C.
#7. Reduce Blood Pressure High blood pressure is a sign of heart stroke.
Many studies have shown that walnuts consumption helps lower blood pressure effectively.
A study was conducted among 7500 adults who were at risk of heart diseases.
The individuals were treated with a Mediterranean diet supplement along with 28 grams of mixed
nuts daily. Half of these nuts were walnuts This study showed that people who ate nuts
had a significant decrease in diastolic blood pressure compared to people who didn’t eat nuts.
So, walnuts are extremely helpful in improving blood pressure.
#8. Supports brain function It is said that walnuts resemble a lot to the
brain, that’s why it supports brain’s health. Many types of research have proved that walnut is very
vital for promoting and supporting brain health. Walnut has polyunsaturated fats, phenols,
and vitamin E; all of these reduce oxidative damage and inflammation in your brain.
Walnuts are very helpful in improving learning skills, reducing anxiety, and improving memory.
A recent study has shown that eating walnuts in elder adults
improved better brain functioning, mental flexibility, and enhanced memory.
#9. Good for reproductive health Processed food and artificial diets
are known to reduce sperm function. But eating a healthy diet that includes walnuts
support reproductive health and male fertility. A study has shown that eating walnuts for at least
3 months helps males improve sperm health, motility, and vitality compared to men
who didn’t eat walnuts in their diet. Eating walnuts is also very helpful
in protecting sperm by reducing oxidative damage inside membranes.
#10. Support Blood Fat There are 2 types of blood
cholesterol in our bodies, good and bad. Bad or LDL cholesterol are associated with
an increased risk of heart disease. But eating walnuts on daily basis
helps in lowering cholesterol levels. Eating about 1.5 ounces of walnuts helps decrease
5 % of LDL cholesterol and 5 % triglycerides. You will also see a decrease of 6 % in
apolipoprotein-B, which indicates how many LDL particles are present in the blood.
#11. Rich in Antioxidants Antioxidants abundance is
what makes walnuts superfoods. Walnuts possess a high number of antioxidants than other nuts.
They have vitamin E, Melatonin, and polyphenols. A study has shown that eating walnut enriches
meals prevents oxidative damage that is caused by LDL bad cholesterol.
#12. Promotes Gut Health
Our gut health is very vital for our entire body health.
There are 2 kinds of bacteria inside our gut, good and bad.
The presence of more good gut bacteria inside the gut ensures the good health
of our digestive system. A recent study has shown
that healthy gut bacteria along with other microbiota are vital for a healthy gut.
But if your gut has a higher ratio of unhealthy gut bacteria than a healthy one, your health is
in danger. Because bad gut bacteria contribute to inflammation and other digestive system diseases.
In this way, you are more prone to obesity, cancer, and heart diseases.
Our daily diet plays a very significant role in the production of microbiota.
If you eat walnuts each day, you are contributing to the production of good gut bacteria. Hence,
you are contributing to your entire health. If you eat about 43 grams of walnuts each
day for 8 weeks, you are increasing the chances of good bacteria in your gut.
These healthy gut bacteria produce butyrate which
is a fat that nourishes your gut and enhances gut health.
#13. Supports a healthy pregnancy
Pregnancy is a very crucial time in a women’s life. A new life is inside her.
A woman needs double the amount of nutrition in this phase of life.
The food that helps the most in this part of life is nuts especially walnuts. They are an
excellent source of folate and vitamin B6. They fulfill the daily requirement of folate during
pregnancy effectively. Folate plays a vital role in the production of red and white blood
cells and bone marrow. So, your baby’s entire physical health depends on this crucial nutrient.
You can have a handful of walnuts. You can also make a milkshake or eat it with fruits salad.
Walnuts are enriching in many essential nutrients and play a very vital role in
maintaining our overall health. They maintain, blood pressure,
high blood sugar, prevent cancer and diabetes and support our brain function.
Try to incorporate them into your diet regularly to enjoy their perks.
Will you start eating walnuts after watching this video? Let us know in the comment section below.
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