5 Proven Health Benefits of Walnuts


To say that walnuts are a healthy food is a bit of an exaggeration.

Walnuts are a source of healthful calories, fiber and vitamins -which is just the beginning of how they could aid your well-being.

Actually, there’s been so much attention to this walnut that over the last fifty years, scientists and industry experts have gathered each year in the University of California, Davis for a walnut symposium to discuss the most recent walnut health research.

The most well-known kind of walnut is called the English walnut and is the most studied variety.

1. Rich in Antioxidants

Walnuts have more antioxidants than other nu

This action is a result of vitamin E as well as melatonin and the polyphenols, a plant compound that are found in particularly high levels in the skin that is papery of walnuts .

A small, preliminary study on healthy adults found that eating walnut-rich meals stopped the oxidative destruction of “bad” LDL cholesterol after eating, while a refined fat meal did not.

This is beneficial since the oxidized LDL can build in your arteries which can cause atherosclerosis.

2. Super Plant Source of Omega-3s

Walnuts are far more rich in omega-3 fats than any other nuts, offering 2.5 grams for a 1 ounce (28-gram) serving

Omega-3 fat from plants such as walnuts, is known as the alpha-linolenic acids (ALA). This is an important fat that means you need it through your diet.

Studies conducted on observation have revealed that every gram of ALA you consume daily lowers the chance of being diagnosed with heart disease by 10%.

3. May Decrease Inflammation

Inflammation is the cause of a variety of diseases, including heart disease and type 2 diabetes. cancer and Alzheimer’s disease, and it can be caused by oxidative stress.

A subset of polyphenols known as the ellagitannins could be particularly involved.

The beneficial bacteria that live in your gut convert ellagitannins into compounds called Urolithins. 

ALA omega-3 fats as well as magnesium and amino acid arginine found in walnuts could also help reduce inflammation

4. Promotes a Healthy Gut

Research suggests that when your gut is rich in beneficial microbes and bacteria (your microbiota) You’re much more likely to be able to maintain a healthier gut and overall well-being.

A deficient microbiota balance could cause inflammation and illness in your digestive tract and other parts of the body. This can increase the chance of developing obesity, cancer, and heart disease.

Food choices can greatly affect the composition of the microbiota in your gut. The consumption of walnuts could be an option to boost good health for your microbiota, as well as your digestive system.

When healthy adults of 194 ate 1.5 pounds (43 grams) of walnuts daily for 8 weeks, they experienced an increase in beneficial bacteria when compared to no walnuts.

This led to an increase in the number of bacteria which produce butyrate, which is a fat that feeds your gut and improves health


5. May Reduce Risk of Some Cancers

Test-tube as well as animal and human observational studies suggest that consuming walnuts could reduce the chances of getting certain cancers such as prostate, breast and colorectal cancers.

As mentioned earlier, walnuts are high in the polyphenol known as ellagitannins. Certain gut microbes convert them into compounds called Urolithins


Urolithins have anti-inflammatory effects in your gut. This could be a way walnuts are a good source of protection against colorectal cancer. Urolithins are anti-inflammatory and may also aid in protecting against the spread of other cancers.

In addition, urolithins possess hormone-like properties which allow them to block hormone receptors within your body. This could help lower your risk of developing cancers related to hormones particularly prostate and breast cancers.


More studies on humans are required to verify the benefits of walnuts’ consumption on reducing the risk of developing these and other types of cancer 



6. Supports Weight Control

Walnuts are high in calories However, research suggests that the energy absorption from them is lower by 21% than one would expect based on their nutritional content.

In addition, eating walnuts can assist in controlling your appetite.

In a study that was well-controlled in 10 obese individuals drinking a smoothie up of 1.75 pounds (48 grams) of walnuts every each day for five consecutive days decreased hunger and appetite, when in comparison to a drink that was the same to calories as well as nutrients.

In addition, within five days after eating the smoothies made with walnuts brain scans revealed that participants showed an increase in activation in the part of their brain that allowed them to avoid food temptations like cake or French fries.

Although more extensive and long-term research is needed however, this gives some preliminary information about how walnuts can help manage hunger and weight.


7. Manage Diabetes and Lower Risk


Studies have suggested that one of the reasons walnuts are associated with lower risk of developing the type 2 form of diabetes may be because they assist in controlling weight. Weight gain increases the chance of developing high blood sugar levels and diabetes

However, eating walnuts could assist in controlling blood sugar via mechanisms that are not directly related to weight control.

A controlled study was conducted in 100 people suffering from the type 2 form of diabetes eating 1 tablespoon of walnut oil cold-pressed every day for three months as they continued their regular medications for diabetes and eating a healthy diet, led to an increase of 8% in blood sugars at rest.

In addition the walnut oil users experienced an approximate 8.8% reduction in the hemoglobin level A1C (3-month average blood sugar). The group that was a control showed no change in A1C or blood sugar levels at the time of fasting. The control group did not show any increase of their body weight.


The Bottom Line

Walnuts are highly healthy nuts. They have higher antioxidant levels and considerably more omega-3 fats than the other nut.

The high nutrient content of walnuts contributes to the numerous health benefits of walnuts, like a reduction in inflammation and increased risk of heart disease factors.

Scientists are still figuring out the various ways that walnuts’ fiber as well as plant-derived compounds, like polyphenols, could affect your gut microbiota and improve your overall health.

You’ll probably hear much more about the benefits of walnuts over the coming years as more studies study the benefits of walnut for health. Get the best Walnuts from kashmir box.



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