Health Benefits Of Walnuts. To say that walnuts are a healthy food is an understatement. Walnuts contain healthy fats, fiber, vitamins, and minerals, and that’s just the start of how they can benefit your health.
Indeed, scientists and industry experts have managed to gather yearly at the University of California, Davis, for a walnut conference to discuss the latest walnut health research for the past 50 years.
Health Benefits Of Walnuts
The English walnut is the most common variety of walnut. Here are the scientifically proven health benefits of walnuts.
Beneficial to the brain
Walnuts capture significant phytochemicals as well as a high concentration of polyunsaturated fats, which may benefit both brain function and health. Omega-3 fatty acids play a role not only in reducing oxidative stress in the brain but also in improving brain signaling and neurogenesis, which is the process by which new neurons are formed.
Walnuts contain a variety of important nutrients, including vitamin E, folate, and the protective phytochemical ellagic acid, which all contribute to their neuroprotective and memory-enhancing properties.
Omega-3 fatty acids are necessary for the development and proper functioning of the central nervous system. According to promising studies and clinical evidence, omega-3 fatty acids may play a role in only certain mood disorders.
Although a study examining the effect of walnuts found mixed results, including walnuts in the diet of non-depressed, early-age healthy males did appear to boost mood.
Although walnuts are high in calories, studies show that the power consumed from them is 21 percentage points lower than would be based entirely on their nutrients.
Furthermore, eating walnuts may help you control your appetite.
Sipping a smoothie produced with about 1.75 ounces of walnuts every day for five days reduced appetite and hunger compared to a placebo drink equivalent in calories and nutrients in a well-controlled study of ten obese people.
Brain scans also revealed that after 5 days of intaking the walnut smoothies, the participants had risen activation in a part of the brain that aided them to resist strongly tempting food cues like cake and French fries.
Health Benefits Of Walnuts. According to the Journal of Nutrition, walnut consumption may lower the risk of cardiovascular disease, and walnut oil has more favorable effects on endothelial function, which is the lining of our blood and lymphatic vessels. There has also been studied into whole walnuts and how they can enhance cholesterol levels and inflammation markers, which is linked to a lower risk of heart disease.
According to a British Journal of Nutrition study, those who ate nuts more than four times per week lowered their coronary heart disease risk by up to 37%.
Encourage a healthy digestive system
A recent animal study found that eating walnuts can improve the gut microbiota, or the community of beneficial microbes that live in our intestines, by increasing strains of advantageous probiotic bacteria. This has been observed in humans, with reports of an increase in beneficial strains, particularly those that produce butyrate, a byproduct that promotes gut health.
Consuming walnuts may reduce your risk of developing cancer, including breast, prostate, and colorectal cancer, according to test-tube, animal, and human observational studies.
As previously stated, walnuts are high in polyphenol ellagitannins. These can be converted into urolithins by certain gut microbes.
Urolithins have anti-inflammatory features in the gut, which may be one-way walnuts help prevent colorectal cancer. The anti-inflammatory properties of urolithins may also effectively safeguard against other cancers.
Furthermore, urolithins possess hormone-like properties, allowing them to block estrogen receptors in your body. This may lower your risk of developing hormone-related cancers, particularly breast and prostate cancer.
More human studies are required to confirm the effects of walnut consumption on lowering the risk for these and other cancers, in addition, to clarifying all of the mechanisms by which they may help.
Is it safe to eat walnuts?
Walnuts should be avoided by people who are allergic to tree nuts. Allergy symptoms usually appear within mins, and you should consult your doctor if you have an adverse reaction. However, if this starts to develop into a severe reaction, recognized as anaphylaxis, it is a medical emergency that requires immediate attention.
Whole nuts should be avoided by young children, some elderly people, and those who have difficulty swallowing due to the risk of choking.
As you know, walnuts are highly nutritious nuts. They have substantially more healthy omega-3 fats and higher antioxidant activity than any other common nut.
This nutrient-dense profile contributes to the numerous Health Benefits Of Walnuts, like reduced inflammation as well as improved risk factors for heart disease.
It’s likely that you’ll hear a lot more about walnuts in the coming years as more studies look into their health benefits.
Nonetheless, there are numerous reasons to incorporate them into your diet right now.