Proven Health Benefits of Walnuts
To say that walnuts are a nutritious food is a bit of an understatement.
today “Gashgiran” presents you the proven health benefits of walnut, since we
are indulging with online business of dry fruits from the mountains of Gilgit
Baltistan. What we can offer you are dry fruit products and let you know their
benefits for your health.
Walnuts provide healthy fats, fiber, vitamins and minerals — and
that’s just the beginning of how they may support your health. In fact, there’s
so much interest in this one nut that for the past 50 years, scientists and
industry experts have gathered annually at the University of California, Davis,
for a walnut conference discussing the latest walnut health research. The most
common variety of walnut is the English walnut, which is also the most studied
type.
Here are 13 science-based health benefits of walnuts.
1. Rich in Antioxidants
Share on Pinterest Walnuts have higher antioxidant activity than any other
common nut. this activity comes from vitamin E, melatonin and
plant compounds called polyphenols, which are particularly high in the papery
skin of walnuts. A preliminary, small study in healthy adults showed that
eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol
after eating, whereas a refined-fat meal didn’t. this hat’s beneficial because
oxidized LDL is prone to build up in your arteries, causing atherosclerosis. Walnuts
are an excellent source of antioxidants that can help fight oxidative damage in
your body, including damage due to “bad” LDL cholesterol, which promotes
atherosclerosis.
2. Super Plant Source of Omega-3s
Walnuts are significantly higher in omega-3 fat than
any other nut, providing 2.5 grams per 1-ounce (28-gram) serving. Omega-3 fat
from plants, including walnuts, is called alpha-linoleic acid (ALA).
It’s an essential fat, meaning you have to get it from your diet. According to
the Institute of Medicine, adequate intake of ALA is 1.6 and 1.1. grams per day
for men and women respectively. A single serving of walnuts meets that
guideline. Observational studies have shown that each gram of ALA you eat per
day lowers your risk of dying from heart disease by 10%. Walnuts are a good source of the plant form of
omega-3 fat, which may help reduce heart disease risk.
3. May Decrease Inflammation
Inflammation is at the root of many diseases, including heart
disease, type 2 diabetes, Alzheimer’s disease and cancer, and can be caused by
oxidative stress. The polyphenols in walnuts can help fight this oxidative
stress and inflammation. A subgroup of polyphenols called ellagitannins may be
especially involved. Beneficial bacteria in your gut convert ellagitannins to
compounds called urolithins, which have been found to protect against
inflammation. ALA omega-3 fat, magnesium and the amino acid arginine
in walnuts may also decrease inflammation. Several plant compounds and
nutrients in walnuts may help decrease inflammation, which is a key culprit in
many chronic diseases.
4. Promotes a Healthy Gut
Studies suggest that if your gut is rich
in health-promoting bacteria and other microbes (your gut
microbiota), you’re more likely to have a healthy gut and good overall health.
An unhealthy composition of your microbiota can
contribute to inflammation and disease in your gut and elsewhere in your body,
increasing your risk of obesity, heart disease and cancer. What you eat can
significantly influence the makeup of your microbiota. Eating walnuts may be
one way to support the health of your microbiota and your gut. When 194 healthy
adults ate 1.5 ounces (43 grams) of walnuts every day for eight weeks, they had
an increase in beneficial bacteria, compared to a period of not eating walnuts.
This included an increase in bacteria that produce butyrate, a fat that
nourishes your gut and promotes gut health. Eating walnuts not only nourishes
you but also the beneficial bacteria that live in your gut. This promotes the
health of your gut and may help reduce disease risk.
5. May Reduce Risk of Some Cancers
Test-tube, animal and human observational studies suggest that
eating walnuts may reduce your risk of certain cancers, including breast, prostate
and colorectal cancers. As noted earlier, walnuts are rich in the polyphenol
ellagitannins. Certain gut microbes can convert these to compounds called
urolithins. Urolithins can have anti-inflammatory properties in your gut, which
may be one way that eating walnuts helps protect against colorectal cancer.
Urolithins’ anti-inflammatory actions could also help protect against other
cancers.
What’s more, urolithins have hormone-like properties that enable
them to block hormone receptors in your body. This may help reduce your risk of
hormone-related cancers, specifically breast and prostate cancers. More human
studies are needed to confirm the effects of eating walnuts on decreasing the
risk of these and other cancers, as well as to clarify all the ways or mechanisms
by which they may help. The polyphenols in walnuts may reduce your risk of
certain cancers, including breast, prostate and colorectal cancers.
6. Supports Weight Control
Walnuts are calorie dense, but studies suggest that the energy
absorbed from them is 21% lower than would be expected based on their nutrients
What’s more, eating walnuts may even help control your appetite.
In a well-controlled study in 10 obese people, drinking a smoothie made with
about 1.75 ounces (48 grams) of walnuts once a day for five days decreased
appetite and hunger, compared to a placebo drink equal in calories and
nutrients
Additionally, after five days of consuming the walnut smoothies,
brain scans showed that the participants had increased activation in a region
of the brain that helped them resist highly tempting food cues, such as cake
and French fries. Even though larger and longer-term studies are needed, this
provides some initial insight as to how walnuts may help control appetite
and weight. Though they’re calorie-dense, you may not absorb all of the
calories in walnuts. Additionally, they may even help you control appetite and
hunger.
7. May Help Manage Type 2 Diabetes and Lower
Your Risk
Observational studies suggest that one reason walnuts are linked
to a lower risk of type 2 diabetes is that they help control weight. Excess
weight increases your risk of high blood sugar and diabetes Yet, eating walnuts
may help control blood sugar by mechanisms beyond their influence on weight
control.
In a controlled study in 100 people with type 2 diabetes,
consuming 1 tablespoon of cold-pressed walnut oil a day for 3 months, while
continuing their usual diabetes medication and balanced diet, resulted in an 8%
decrease in fasting blood sugar. Additionally, the walnut oil users had about
an 8% decrease in hemoglobin A1C (3-month average blood sugar). The control
group showed no improvement in A1C or fasting blood sugar. Neither group had a
change in their weight. Eating walnuts may help control type 2 diabetes and
reduce your risk of the disease, as the nut may help control your weight.
Walnuts might have more direct effects on blood sugar control as well.
8. May Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and
stroke. Some studies suggest that eating walnuts may help lower blood pressure,
including in people with high blood pressure and in healthy people when under
stress. Other studies did not observe this effect.
Among other diets, the four-year PREDIMED study in about 7,500
adults at high risk of heart disease tested a Mediterranean
diet supplemented with 1 ounce (28 grams) of mixed nuts daily,
of which half were walnuts. At the end of the study, people on the nut-enriched
Mediterranean diet had a 0.65 mmHg greater decrease in diastolic blood pressure
(bottom number) than people on a similar heart-healthy control diet who weren’t
given nuts.
This suggests that nuts may slightly improve the blood pressure
benefits of a heart-healthy diet. This is important, as small differences in
blood pressure are thought to have a big impact on your risk of heart disease
death. Some studies suggest that eating 1 ounce (28 grams) of nuts daily,
including walnuts, as part of a heart-healthy diet may help improve blood
pressure.
9. Supports Healthy Aging
As you age, good physical functioning is essential for
maintaining your mobility and independence. One thing that may help maintain
your physical abilities is healthy eating habits. In an observational
study over 18 years in more than 50,000 older women, scientists found that
those with the healthiest diets had a 13% lower risk of physical impairment.
Walnuts were among the foods that made the strongest contribution to a healthy
diet
Though high in calories, walnuts are packed with essential
vitamins, minerals, fiber, fats and plant compounds that may help support
good physical functioning as you age. A healthy diet that includes walnuts may
help preserve physical function, such as walking and self-care abilities as you
age.
10. Supports Good Brain Function
It may be just a coincidence that the shell of a walnut looks
like a tiny brain, but research suggests that this nut may indeed be good for
your mind. Animal and test-tube studies found that the nutrients in walnuts,
including polyunsaturated fat, polyphenols and vitamin E, may help reduce
oxidative damage and inflammation in your brain.
In a 10-month study of Alzheimer’s disease, mice fed 6–9% of
their calories as walnuts (equal to 1–1.5 ounces or 28–45 grams daily in
people) had significant improvements in learning skills, memory and anxiety
reduction, compared to a walnut-free control group. Observational studies in
older adults have linked eating walnuts to better brain function,
including faster processing speed, more mental flexibility and better memory. Though
these results are encouraging, more studies testing the effects of walnuts on
brain function in humans are needed to draw firm conclusions.
Walnuts contain nutrients that may help protect your brain from
damaging inflammation and support good brain function as you age.
11. Supports Male Reproductive Health
Typical Western diets — high in processed foods, sugar and
refined grains — have been linked to reduced sperm function. Eating walnuts may
help support sperm health and male fertility. When 117 healthy young men
included 2.5 ounces (75 grams) of walnuts daily in their Western-style diet for
three months, they had improved sperm shape, vitality and mobility, compared to
men not eating nuts. Animal research suggests that eating walnuts may help
protect sperm by reducing oxidative damage in their membranes.
Further studies are needed to confirm these benefits, but if
you’re a man concerned about fertility, eating walnuts is a simple thing to
try. Eating walnuts regularly may help counteract potential harmful effects of
less-than-ideal eating habits on sperm health.
12. Improves Blood Fats
Elevated levels of “bad” LDL cholesterol
and triglycerides have long been linked to an increased heart disease
risk. Regularly eating walnuts has been consistently shown to decrease
cholesterol levels. For example, in a recent study in 194 healthy adults,
eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced a 5%
decrease in total cholesterol, 5% decrease in LDL cholesterol and 5% decrease
in triglycerides, compared to not eating walnuts. The walnut eaters also had
nearly a 6% decrease in Apo Lipoprotein-B, which is an indicator of how many
LDL particles are in your blood. When elevated, Apo Lipoprotein-B is a major
risk factor for heart disease.
You can find walnuts in any grocery store. Check for raw walnuts
in the baking aisle, roasted walnuts in the nut aisle and
cold-pressed walnut oil in the specialty oils section. It’s helpful to
understand how to convert the serving sizes used in studies, so you know how
your portion sizes compare. Each of the following are essentially equivalent
servings, providing about 190 calories:
1 ounce shelled walnuts = 28 grams = 1/4 cup = 12–14 halves = 1
small handful. Though its simplest to eat walnuts one by one as a snack, there
are plenty of tasty ways to use them in dishes.
Try walnuts:
- Sprinkled
on leafy green or fruit salads.
- Finely
ground in dips and sauces.
- Chopped
and used in whole-grain breads and scones.
- Crushed to
use as a coating on fish or chicken.
- Served
atop oatmeal or yogurt.
- Chopped
and added to wraps or pita sandwiches.
- Roasted
and added to a homemade trail mix.
- Lightly
browned in your favorite stir-fry recipe.
- Roasted,
chopped and used on pasta or vegetables.
- As an oil
in a vinaigrette dressing.
- Or scout
the Internet for additional tasty recipe ideas.
If you’re cooking for guests, make sure no one is allergic to
walnuts before adding them to your dishes.
Walnuts are an exceptionally nutritious nut. They have higher
antioxidant activity and significantly healthier omega-3 fats than any other
common nut.
This rich nutrient profile contributes to the many health
benefits associated with walnuts, such as reduced inflammation and improved
heart disease risk factors. Scientists are still uncovering the many ways that
walnuts’ fiber and plant compounds, including polyphenols, may interact with
your gut microbiota and contribute to your health. It’s likely you’ll keep
hearing more about walnuts in the years to come as more studies will research their
beneficial health effects. Still, there are plenty of reasons to include them in your diet already today.
Health benefits of walnuts
Walnuts
are linked to a number of health benefits. They have been associated with a
reduced risk of heart disease and cancer, as well as improved brain function.
Heart health
Heart
disease — or cardiovascular disease — is a broad term used for chronic
conditions related to the heart and blood vessels. In many cases, your risk
of heart disease can be reduced with healthy lifestyle habits, such
as eating nuts. Walnuts are no exception. In fact, many studies show that
eating walnuts may combat risk factors for heart disease by:
- lowering
LDL (bad) cholesterol
- reducing
inflammation
- improving
blood vessel function, thus cutting the risk of plaque buildup in your
arteries
These
effects are likely caused by the beneficial fat composition of walnuts, as well
as their rich antioxidant content.
Cancer prevention
Cancer
is a group of diseases characterized by abnormal cell growth. Your risk of
developing certain types of cancer can be reduced by eating healthy food,
exercising, and avoiding unhealthy lifestyle habits.
Since
walnuts are a rich source of beneficial plant compounds, they could be an effective
part of a cancer-preventive diet. Walnuts contain several bioactive components
that may have anticancer properties, including:
- phytosterols
gamma-tocopherol
- omega-3
fatty acids elegiac acid and related compounds, various antioxidant
polyphenols
Observational
studies have linked the regular consumption of nuts to a lower risk
of colon and prostate cancer. This is supported by animal studies indicating
that eating walnuts may suppress cancer growth in breast, prostate, colon, and
kidney tissue However, before any solid conclusions can be reached, these
effects need to be confirmed by clinical studies in humans.
Brain health
Several
studies indicate that eating nuts may improve brain function. They also
show that walnuts can help with depression and age-related decline in brain
function.
A study
in older adults linked regular consumption of walnuts with significant memory
improvement. Still, these studies were observational and cannot prove that
walnuts were the cause of improvements in brain function. Stronger evidence is
provided by studies that investigate the effect of eating walnuts directly. One
8-week study in 64 young, healthy adults, found that eating walnuts improved
comprehension. However, significant improvements in non-verbal reasoning, memory,
and mood were not detected.
Walnuts
have also been shown to improve brain function in animals. When mice with
Alzheimer’s disease were fed walnuts every day for 10 months, their memory and
learning skills improved significantly. Similarly, studies in older rats found
that eating walnuts for eight weeks reversed age-related impairments in brain
function.
These
effects are likely due to the high antioxidant content of walnuts, though their
omega-3 fatty acids may play a role as well Walnuts are rich in antioxidants
and healthy fats. They may reduce heart disease and cancer risk, as well as
improve brain function and possibly slow the progression of Alzheimer’s
disease.
References: health
line https://www.healthline.com/nutrition/9-healthy-nuts
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