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Walnuts are a nutrient-dense powerhouse that offers an array of health benefits. Rich in heart-healthy fats, fibre, vitamins, and minerals, these crunchy delights are a fantastic addition to any healthy diet.
In recent decades, numerous studies suggest that walnuts are rich in compounds that can improve your well-being. In this blog, we will learn about the benefits of ten walnuts and the reasons for eating walnuts regularly.
Including superfoods like walnuts in your diet is essential. Everybody's metabolism differs in some way, so incorporating a customised diet is indispensable. Looking for a nutritionist for diet plans? Get FITFEAST to connect with experts on chat and call in real-time and streamline your daily diet.
Key Takeaways
- Brain Booster: Walnuts enhance brain function, improve memory and comprehension skills, and may help ease depression and age-related cognitive decline due to their high antioxidant and omega-3 fatty acid content.
- Gut Health Champion: Consuming walnuts can significantly improve gut health by promoting a healthy balance of beneficial gut bacteria and microbes.
- Cancer Fighter: Walnuts' polyphenols and urolithins have anti-inflammatory properties that may help reduce the risk of colorectal, breast, and prostate cancers.
- Weight Management Aid: Despite being calorie-dense, walnuts can help control appetite and reduce hunger cravings, making them a valuable addition to a weight management diet.
- Blood Pressure Regulator: Eating walnuts can help manage high blood pressure, even in cases of stress-related hypertension, lowering the risk of heart disease.
- Diabetes Risk Reducer: Walnuts may help lower the risk of type-2 diabetes by aiding in weight management and reducing fasting blood sugar levels.
- Detoxifier: Walnuts can help cleanse the digestive system of parasites and promote overall body detoxification.
- Skin Savior: When applied topically, walnuts' B vitamins and antioxidants can reduce stress, prevent premature wrinkles, and nourish the skin.
- Bone Strengthener: Walnuts' alpha-linolenic acid and omega-3 fatty acids contribute to strong bones and reduced inflammation.
- Fertility Booster: Walnuts support sperm health, improve fertility in men, and reduce oxidative stress, which can damage sperm.
When incorporating walnuts into your diet, moderate their consumption and enjoy them as part of a balanced, healthy lifestyle.
10 Benefits of Walnuts
Brain Health
Eating walnuts is associated with increased brain function; they also ease depression and help with age-related brain function decline. Walnuts offer considerable improvement in memory. Studies done on walnut benefits suggest that eating them increases comprehension powers. The benefits of walnuts are not limited to humans; they're also advantageous for animals regarding learning skills. High oxidant and omega-3 fatty acid contents have positive effects on the brain.
Improved Gut Health
Overall health largely depends on a healthy gut, influenced by the composition of beneficial bacteria and microbes. An imbalance can lead to inflammation and increase the risk of obesity, cancer, and heart disease. What you eat significantly impacts your gut microbiota, and walnuts are rich in compounds that can promote a healthier gut. Studies suggest consuming around 40 grams of walnuts daily for up to two months can significantly improve gut health.
Prevent Cancer
Several studies have indicated that walnuts may reduce the risk of colorectal, breast, and prostate cancers. Gut microbes convert polyphenols into urolithins. These compounds have anti-inflammatory properties that protect the gut against colorectal cancer and may also prevent other types of cancer. Urolithins can block hormone receptors in the body, reducing the risk of hormone-related cancers, such as prostate and breast cancers.
Weight Control
Despite being calorie-dense, walnuts can surprisingly aid in weight control. Drinking smoothies with 40-50 grams of walnuts daily has decreased appetite and hunger cravings while providing essential nutrients. Within 5-7 days of consuming walnut smoothies, participants in a study reported a noticeable reduction in hunger, especially for junk food.
Lower Blood Pressure
High blood pressure is often a precursor to heart problems and strokes. Studies suggest that eating walnuts can help manage high blood pressure in healthy individuals, even those experiencing stress-related hypertension. One study found that consuming 28 grams of nuts (half walnuts) as part of a Mediterranean diet regulated blood pressure. Although the difference was slight, any reduction in blood pressure can significantly lower the risk of death from heart disease.
Reduce The Risk of Type-2 Diabetes
Since walnuts are known to aid in weight management, they may also help lower the risk of type-2 diabetes. High blood sugar and diabetes are often associated with excess weight. Studies suggest that consuming one tablespoon of cold-pressed walnut oil for up to 12 weeks, without any medication or diet changes, reduced fasting blood sugar levels.
Body Detox
Walnuts can help cleanse the digestive system of various parasites. They are nutrient-rich and beneficial for weight loss and heart health. However, as a calorie-dense snack, walnuts should be consumed in moderation. Moderate consumption will fulfil your nutritional needs, prevent allergies, and prevent unforeseen health problems.
Skin Benefits
The B vitamins in walnuts can reduce stress and improve mood. Lower stress levels can help prevent premature wrinkles and keep your skin looking youthful. Additionally, they contain the natural antioxidant vitamin E, which fights free radicals caused by stress.
Regularly applying warm walnut oil to the skin can keep it moisturised and nourish it from within, promoting the growth of healthy skin cells. Walnut oil's soothing properties can also help lighten dark circles and reduce puffiness around the eyes.
Promote Bone Health
Walnuts are rich in the essential fatty acid alpha-linolenic acid, which is associated with strong bones. The omega-3 fatty acids in walnuts can help relieve inflammation and maintain bone health for extended periods.
Improve Male Reproductive System
Processed foods, sugar, and refined grains can reduce sperm function, while walnuts are rich in compounds that support sperm health and improve fertility. Studies suggest that consuming up to 75 grams of walnuts daily for about three months improved the shape, vitality, and mobility of sperm in men. Additionally, walnuts can reduce oxidative stress, which helps protect sperm.
Incorporating Walnuts into Your Diet
Eating a handful of walnuts with breakfast daily is an easy way to enjoy their benefits. You can also incorporate them into your meals in various ways:
- Trail mix: Mix walnuts with dried fruits, seeds, and nuts for a nutritious snack.
- Salads: Sprinkle chopped walnuts over salads for a crunchy texture and added nutrition.
- Baked goods: Add walnuts to bread, muffins, or cookies for a delicious nutty flavour.
- Pesto: Blend walnuts, basil, olive oil, and parmesan for a tasty pesto sauce.
- Smoothies: Include a handful of walnuts in your favourite smoothie recipes.
Conclusion
The nutrients in walnuts offer a wide range of health benefits, from improving brain function and gut health to reducing the risk of chronic diseases like cancer, heart disease, and type-2 diabetes. Their anti-inflammatory properties, high antioxidant content, and heart-healthy fats make them valuable to any balanced diet. Consuming walnuts can support your overall well-being and potentially reduce the risk of heart disease and other health issues. Incorporate these versatile nuts into your meals or snacks, and enjoy their fantastic benefits.
