Health Benefits Of Walnuts

 Walnuts are an excellent source of vitamins, minerals, healthy fats, and fiber. The English walnut is the type of walnut that is grown most frequently and is also the one that is studied the most. Every year, the University of California, Davis hosts walnut conferences


No other common nuts have a higher antioxidant activity than walnuts. Meals high in walnuts protect "bad" LDL cholesterol from oxidative damage. This activity is caused by vitamin E, melatonin, and plant compounds called polyphenols, which are especially high in the papery skin of walnuts. A small, preliminary study in healthy adults found that eating a meal high in walnuts prevented oxidative damage to "bad" LDL cholesterol after eating, whereas eating a meal high in refined fat did not. This is good because oxidized LDL is more likely to build up in your arteries, resulting in atherosclerosis


Omega-3 

A Super plant Source of Omega-3s Because it is an essential fat (alpha-linolenic acid, or ALA), you must consume it. For men and women, the Institute of Medicine recommends consuming 1.1 grams of ALA per day, respectively. Walnuts meet this recommendation in a single serving


Reduce Inflammation 

May reduce inflammation Oxidative stress can lead to inflammation, which is at the root of many diseases like heart disease, type 2 diabetes, Alzheimer's, and cancer


Improves Gut Health  

 Diet can have a significant impact on the composition of your microbiota. This included an increase in the bacteria that make butyral, a fat that makes your gut healthy and nourishes it


Reduces Risk Of Cancer    

Walnuts may lower your risk of breast, prostate, and colorectal cancer, among other types of cancer. Ellagicannins, a type of polyphenol, are abundant in walnuts. These can be transformed in compounds by certain gut microbes. The anti-inflammatory properties also help protect against other types of cancer. To confirm that walnut consumption lowers the risk of these cancers, additional human studies are required


Weight Loss

Despite the fact that walnuts contain a lot of calories, their energy content is 21 percent lower than would be expected given their nutrients. Walnuts may even assist you in controlling your appetite and weight. Brain scans revealed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues after they had consumed the walnut smoothies for five days


Improve Brain 

Walnuts contain polyunsaturated fat, polyphenols, and vitamin E, all of which may aid in reducing inflammation and oxidative damage in the brain. In a 10-month Alzheimer's disease study, mice fed walnuts for 6-9% of their calories showed significant improvements in memory and learning skills  


Helps To Lower Blood Pressure   

High blood pressure is a major risk factor for heart disease and stroke is high blood pressure. Some studies suggest that eating walnuts may help lower blood pressure. The diet was tested in approximately 7,500 adults with a high risk of heart disease  


Bottom Line  

No other common nut contains more healthy omega-3 fats than walnuts. Walnuts have numerous health benefits that are still being discovered by scientists. Still, there are a lot of good reasons to eat them right now. As more studies investigate the beneficial effects that walnuts have on the body, you can anticipate hearing more about them in the years to come 

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