13 Proven Health Benefits of Walnuts 2023 Describing walnuts as merely nutritious would be an understatement. These nuts are pack with healthy fats, fiber, vitamins, and minerals among other nutrients that can potentially improve one’s health in numerous ways. So much so that for the last 50 years, experts and researchers have convene annually at the University of California,
California, Davis for a conference entirely dedicate to discussing the latest walnut health research. The most widely research variety of walnut is the English type. Here are 13 science-back benefits associate with consuming walnuts. In this blog, we will delve into the various advantages of this healthy fruit and explain consider making it a part of your daily dietary routine.
13 Proven Health Benefits of Walnuts 2023
Let’s dive into the numerous benefits of walnuts!” The akhrot, commonly known as walnut, is not just a delectable addition to bake goods or mix nut bowls. Its oval-shape nut or fruit with a hard, wink shell is also pack with essential vitamins, minerals, and healthy fats that make it a valuable source of nutrients.
incorporating nutritious walnuts into your daily diet is a scrumptious and effortless way to boost your overall health. Not only are they incredibly versatile in the kitchen, but these nuts also offer numerous health advantages support by scientific research. From promoting heart health to aiding in cancer prevention, there are countless benefits of consuming walnuts regularly.
13 Proven Health Benefits of Walnuts 2023 Highlight
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1. Rich in Antioxidants 13 Proven Health Benefits of Walnuts 2023
Out of all the commonly consume nuts, walnuts exhibit greater antioxidant activity (as report by 1Trust Source and 2Trust Source). The enhance antioxidant properties are mainly attribute to the presence of vitamin E, melatonin, and polyphenols- plant compounds that are found in high concentrations in the thin skin of walnuts (as document by 2Trust Source, 3Trust Source, and 4Trust Source).
In a small preliminary study conduct on healthy adults, it was found that consuming a meal rich in walnuts led to a reduction in levels of oxidized LDL or “bad” cholesterol after eating, unlike a meal high in refine fat. This is advantageous as the accumulation of oxidized LDL in arteries can lead to atherosclerosis.
2. Super Plant Source of Omega-3s
Compare to all other nuts, walnuts contain a much higher amount of omega-3 fat, offering 2.5 grams per 1-ounce (28-gram) serving (as stat in sources 6 and 7). This type of omega-3 fat found in plants is known as alpha-linolenic acid (ALA), which is an essential fat that must be obtained from the diet.
As per the guidelines of the Institute of Medicine, men and women should consume 1.6 and 1.1 grams of ALA respectively on a daily basis. One serving of walnuts fulfills this requirement (as per 8 trust source). Studies bas on observation suggest that for each gram of ALA consumed in a day, there is a 10% reduction in the possibility of dying from heart disease (as per 9 trust source).
3. May Decrease Inflammation 13 Proven Health Benefits of Walnuts 2023
Numerous ailments, such as heart disease, type 2 diabetes, Alzheimer’s disease, and cancer, are caused by inflammation which can be induced by oxidative stress (according to a reliable source). The ellagitannins subgroup of polyphenols present in walnuts can aid in combating this oxidative stress and inflammation (as per a trustworthy source).
The ellagitannins present in your gut are transformed into urolithins by the advantageous bacteria, which have been discovered to provide protection against inflammation. Additionally, walnuts contain ALA omega-3 fat, magnesium and arginine amino acid that may also aid in reducing inflammation.
4. Promotes a Healthy Gut
Research indicates that having an abundance of beneficial bacteria and other microorganisms in your gut (known as your gut microbiota) can promote a healthy gut and overall well–being. Conversely, an imbalanced microbiota may lead to inflammation and illness in the gut and other parts of the body, elevating the chances of developing conditions such as obesity, heart disease, and cancer (according to a trusted source).
Your microbiota can be greatly affected by your diet. Incorporating walnuts into your meals can be a helpful way to maintain the health of your gut and the bacteria within it. A study conducted on 194 healthy adults showed that consuming 1.5 ounces (43 grams) of walnuts daily for eight weeks resulted in an increase of beneficial bacteria, as opposed to a period without consuming walnuts. Furthermore, the consumption of walnuts led to an increase in butyrate-producing bacteria, which is a type of fat that supports gut health.
5. May Reduce Risk of Some Cancers
Studies suggest that eating walnuts may reduce the risk of developing certain cancers like breast, prostate, and colorectal cancer. Walnuts contain ellagitannins which can be converted into urolithins by gut microbes (as per sources 11 and 20).
Walnuts contain urolithins that have anti-inflammatory properties, which may prevent colorectal cancer. They also possess hormone-like characteristics that can reduce the risk of hormone-related cancers. More research is needed, but urolithins’ anti-inflammatory actions could potentially protect against various types of cancer.
6. Supports Weight Control 13 Proven Health Benefits of Walnuts 2023
Although walnuts are high in calories, research indicates that the amount of energy consumed from them is 21% less than anticipated bas on their nutritional content (according to a trust source). Furthermore, consuming walnuts may aid in appetite control. In a meticulously conducted study involving ten overweight individuals, consuming a smoothie containing roughly 1.75 ounces (48 grams) of walnuts daily for five days reduced hunger and appetite compared to a placebo beverage with equivalent calories and nutrients (as per another trust source).
Furthermore, the brain scans of the participants indicated an augmented activation in a specific brain region that aids in resisting alluring food cues like French fries and cake after five days of drinking walnut smoothies. Although further extensive and prolonged research is necessary, this preliminary finding suggests that walnuts might assist in managing weight and controlling appetite.
7. May Help Manage Type 2 Diabetes and Lower Your Risk
According to observational studies, walnuts are associate with a reduce risk of type 2 diabetes due to their potential in weight management. Having excess weight raises the likelihood of developing high blood sugar and diabetes (23Trust Source). However, consuming walnuts can also aid in regulating blood sugar levels through mechanisms other than their impact on weight control.
A controlled study of 100 type 2 diabetes patients found that consuming one tablespoon of cold-pressed walnut oil daily for three months, in addition to their regular medication and balanced diet, led to an 8% decrease in fasting blood sugar levels and hemoglobin A1C levels. The control group did not show any improvement in either A1C or fasting blood sugar, and neither group showed significant changes in body weight. (source: 24)
8. May Help Lower Blood Pressure 13 Proven Health Benefits of Walnuts 2023
High blood pressure leads to heart disease and stroke. Studies suggest that consuming walnuts may help reduce blood pressure levels, even during stressful situations. However, some studies don’t show this effect. The PREDIMED study on 7,500 high-risk adults for heart disease found that a Mediterranean diet supplement with 1 ounce of mix nuts daily, including walnuts, is beneficial.
Upon completion of the study, participants who follow the nut-enriched Mediterranean diet experienced a reduction in diastolic blood pressure (bottom number) that was 0.65 mmHg greater than those who follow a heart-healthy control diet without nuts (source: 27). This implies that including nuts in a heart-healthy diet may result in minor improvements in blood pressure, which is significant considering even slight variations in blood pressure are believe to have a substantial effect on one’s risk of succumbing to heart disease (source: 27).
9. Supports Healthy Aging
Maintaining good physical functioning is crucial for retaining your ability to move and be independent as you grow older. Adopting healthy eating habits can assist in preserving your physical abilities. According to a study conduct over 18 years on more than 50,000 elderly women, individuals who follow the healthiest diets experienced a 13% reduction in the likelihood of physical impairment. Among the foods that significantly contribute to a healthy diet were walnuts (source: 28Trust).
Despite their high calorie content, walnuts are rich in crucial nutrients such as vitamins, minerals, fiber, healthy fats and plant compounds that can potentially promote optimal physical well-being as one grows older (as per 29Trusted Source).
10. Supports Good Brain Function 13 Proven Health Benefits of Walnuts 2023
Walnuts may be beneficial for your brain, according to research. Nutrients in walnuts can reduce oxidative damage and inflammation in your brain. In a 10-month study on Alzheimer’s disease, mice fed 6-9% of their calories as walnuts showe significant improvement in learning skills, memory, and anxiety reduction.
Research conduct on elderly individuals has shown that the consumption of walnuts is associate with enhance brain activity, such as improve processing spa, increase cognitive flexibility and better memory retention. However, further investigations are require to establish conclusive evidence regarding the impact of walnuts on human brain function.
11. Supports Male Reproductive Health
Research has shown that the consumption of processed foods, sugar, and refined grains, which are commonly found in Western diets, can lead to a decline in sperm function. However, incorporating walnuts into one’s daily diet may have a positive impact on male fertility and support healthy sperm. In a study involving 117 healthy young men who consumed 2.5 ounces (75 grams) of walnuts every day for three months within their Western-style diet, it was observed that their sperm shape, vitality, and motility improved significantly as compared to the group of men who did not consume nuts.
According to animal studies, consumption of walnuts may possibly safeguard sperm by decreasing oxidative harm in their membranes (as per 32 trusted sources). However, additional research is required to verify these advantages. Nevertheless, if you are a man who is worried about fertility issues, incorporating walnuts into your diet is an uncomplicated approach to test out.
12. Improves Blood Fats 13 Proven Health Benefits of Walnuts 2023
Increase risk of heart disease has been associate with high levels of “bad” LDL cholesterol and triglycerides for a long time. Studies have consistently demonstrate that consuming walnuts on a regular basis can lower cholesterol levels. In a recent study involving 194 healthy adults, it was found that eating 1.5 ounces (43 grams) of walnuts every day for eight weeks result in a 5% reduction in total cholesterol, LDL cholesterol, and triglycerides compare to the group that didn’t consume walnuts. (Source: 34Trust Source, 35Trust Source)
The individuals who consume walnuts experienced a reduction of almost 6% in apolipoprotein-B levels, which is a measure of the amount of LDL particles present in the bloodstream. High levels of apolipoprotein-B are a significant contributor to the development of heart disease (as per 35Trust Source).
13. Widely Available and Easy to Add to Your Diet
Walnuts are readily available in most grocery stores. You can locate raw walnuts in the baking aisle, roasted ones in the nut aisle and specialty oils section stocks cold-pressed walnut oil. It is essential to comprehend how to convert serving sizes used in studies so that you can compare your portion sizes. The following servings are approximately equivalent, providing around 190 calories: 1 ounce shelled walnuts = 28 grams = 1/4 cup = 12–14 halves = 1 small handful (as per a trusted source). While snacking on walnuts individually is the easiest way to consume them, there are numerous delicious ways to incorporate them into your dishes.
Consider incorporating walnuts into your diet.
- Sprinkle on leafy green or fruit salads.
- Finely ground in dips and sauces.
- The ingredient is dice and incorporate into breads and scones made with whole-grain.
- Crush to use as a coating on fish or chicken.
- Place on top of a bowl of oatmeal or yogurt.
- Chop and add to wraps or pita sandwiches.
- Roast and add to a homemade trail mix.
- Lightly browne in your favorite stir-fry recipe.
- Roast, chop and us on pasta or vegetables.
- As an oil in a vinaigrette dressing.
- Or scout the Internet for additional tasty recipe ideas.
Prior to adding walnuts to your dishes, it is important to ensure that none of your guests have an allergy towards them.
The Bottom Line 13 Proven Health Benefits of Walnuts 2023
The walnut is a highly nutritious nut that stands out amongst other commonly consume nuts due to its high antioxidant activity and abundance of healthy omega-3 fats. These nutritional properties are responsible for numerous health benefits associate with walnuts, including mitigation of inflammation and improvement in risk factors for heart disease. Ongoing research is uncovering the various ways in which the fiber and plant compounds found in walnuts, such as polyphenols, may interact with your gut microbiota to support overall health.
In the years to come, you are likely to come across more information about the advantageous health effects of walnuts as additional studies are conduct. However, there are already several reasons to incorporate them into your diet today. You can purchase walnuts conveniently online.
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