Walnuts’ high levels of antioxidants and omega-3s help to reduce inflammation and oxidative stress in the brain. This can help prevent degenerative brain diseases and improve overall cognitive function. Studies have shown that a diet rich in walnuts can improve mood in healthy individuals and may have the potential to slow the progression of Alzheimer’s disease. Their high omega-3 content can also positively impact memory and learning skills.
Support Cardiovascular Health
Eating walnuts every day is a simple way to protect your heart. The unique combination of polyunsaturated acids in walnuts can help lower bad cholesterol and reduce hypertension. Studies have shown that consuming about half a cup of ground walnuts for eight weeks significantly lowers the risk of coronary heart disease. Unlike some other high-fat foods, walnuts do not cause weight gain when used as a replacement food in the diet, making them a heart-healthy choice.
Improve Gut Microbiota
Walnuts act as a prebiotic, feeding the beneficial bacteria in your gut. A trial published in the Journal of Nutrition found that consuming 42 grams of walnuts daily for two weeks led to an increase in good gut bacteria, highlighting their role in gastrointestinal health.
Aid in Weight Management
Despite being high in calories and fat, walnuts can be a great tool for weight loss. The healthy polyunsaturated and monounsaturated fats provide satiety, helping you feel full and satisfied. A study found that a weight-loss diet enriched with walnuts was more effective at lowering LDL cholesterol and blood pressure than a standard weight-loss diet.
Manage Diabetes
The nutritional content of walnuts can help manage diabetes symptoms and reduce the risk of developing the disease. A trial found that women who ate at least 28 grams of walnuts a week had a lower chance of developing type 2 diabetes. Their polyunsaturated fats and low glycemic index make them an ideal food for those with diabetes.
Enhance Male Reproductive Health
For men, walnuts can significantly improve fertility. A randomized controlled trial found that consuming 18 whole walnuts a day for 12 weeks led to marked improvements in sperm vitality, morphology, and shape.
Have Anti-Cancer Properties
While more human studies are needed, preliminary research suggests that walnuts may have cancer-fighting properties. The ellagitannins in walnuts are converted into a compound called urolithin in the gut, which some studies have shown can help kill off prostate cancer cells. The combination of antioxidants and other beneficial compounds in walnuts may help to prevent the development of certain cancers.
Boost Skin and Hair Health
The powerful antioxidants, vitamins (C, E, K, and B-group), and minerals (selenium, copper, and zinc) in walnuts are vital for healthy skin and hair. They protect skin cells from damage and can reduce the visible signs of aging. The omega-3s also help promote hair growth and scalp health, giving your hair a shiny, healthy look.
Side Effects and Precautions
Walnuts are generally safe and highly beneficial. The only significant concern is an allergic reaction, which can be severe for those with a tree nut allergy. If you have this allergy, it is crucial to avoid walnuts.
When purchasing walnuts, choose whole ones that feel heavy for their size with no cracks or stains. For shelled walnuts, look for plump, unwrinkled kernels and smell them to ensure they aren’t rancid. Proper selection and storage are key to enjoying all the health benefits these incredible nuts have to offer.
