Thanks to its numerous outstanding health benefits, this fruit is often referred to as the “longevity fruit.”
Rich in Omega-3s, Promotes Eye Health
When omega-3 is mentioned, many people immediately think of salmon, one of the richest sources of this fatty acid. In 100 grams of farmed salmon, there are 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.
In contrast, walnuts have significantly higher omega-3 fatty acid content than any other nut, providing 2.5 grams per ounce (28 grams).
Interestingly, while fish provide omega-3s in the form of DHA or EPA, walnuts provide omega-3 ALA. Consuming all three types of omega-3 fats (ALA, EPA, DHA) offers the body optimal benefits through a diverse and balanced diet.
Walnuts have significantly higher omega-3 fatty acid content than any other nut.
Beneficial for Men’s Sperm Health
A study conducted by the University of California, Los Angeles (UCLA) monitored the health of 117 men aged 21 to 35. Half of them consumed a Western-style diet supplemented with 75 grams of walnuts daily for 12 weeks, while the remaining men followed the same diet without walnuts.
The results showed a clear improvement in both the quantity and quality of sperm in the group that consumed walnuts daily, while the other group saw little to no change.
A “Miracle Drug” Against Cancer
Aside from its high nutritional value, characterized by beneficial fatty acids, walnuts are also known for their abundant antioxidant content. This gives them effective anti-inflammatory properties and makes them very helpful in the fight against cancer. They also help boost the immune system, potentially aiding cancer patients in recovery during chemotherapy or radiation therapy.
Another study indicated that consuming nuts, including walnuts, may reduce the risk of pancreatic cancer. Specifically, women who ate at least 2 ounces of nuts per week significantly lowered their risk of pancreatic cancer compared to those who did not consume nuts.
A further study from Marshall University in West Virginia found that incorporating walnuts into the diet could inhibit the growth and increase the death rate of breast cancer cells in humans.
Regulates Blood Sugar, Aids Weight Loss
Walnuts are particularly beneficial for type 2 diabetes patients as they help produce insulin, which is a substance diabetics often lack. Diabetic patients consuming walnuts can lower fasting insulin levels, effectively preventing spikes in blood sugar.
Eating walnuts also helps prevent overweight and obesity. They are rich in unsaturated fats and protein but low in sugar, allowing for comfortable consumption while keeping blood sugar stable. Due to their resistance enzymes, the body does not absorb many calories, aiding in better weight control.
Strengthens Bones
It’s a well-known fact that bones weaken with age. A decrease in mineral density in bones can lead to osteoporosis.
Walnuts contain a high amount of omega-3 fatty acids, which help increase calcium levels in bones, reduce the risk of arthritis, and prevent osteoporosis. Additionally, other nutrients such as magnesium, vitamin D12, vitamin B6, phosphorus, and folate found in these nuts contribute to stronger, healthier bones. Therefore, those who regularly consume walnuts will have better bone protection as they age.
Walnuts are a great source of vitamin E.
Improves Cardiovascular Health
Research over the past decades has shown that walnuts are among the fruits that provide numerous benefits and excellent effects on heart health. This is due to their high content of omega-3 fatty acids, minerals, vitamins, and antioxidants.
To better understand the health benefits of walnuts, doctors at the Clínic de Barcelona Hospital in Spain recruited 708 volunteers aged 63 to 79, with 68% being women, all of whom were healthy, to participate in a two-year study. Participants were randomly divided into two groups: the first group added 1/2 cup of walnuts (approximately 50 grams) to their daily diet, while the other group consumed no walnuts.
After two years, doctors checked the cholesterol levels of all participants and found that those who added walnuts to their daily diet had an average LDL cholesterol level that was 3.2 mg/dL lower, and their total cholesterol decreased by an average of 8.5 mg/dL (1 mg/dL = 0.01 kg/m3) compared to the other group.
This demonstrates the undeniable impact of walnuts on cardiovascular health.
Enhances Skin Health, Reduces Wrinkles
Walnuts are an excellent source of vitamin E, rich in gamma-tocopherol. This is a powerful lipid-soluble antioxidant known for its role in removing free radicals from the body. Meanwhile, the vitamin E in walnuts protects the skin from free radicals, maintaining its beauty through smoothness and brightness.
Additionally, walnuts also contain many B vitamins such as B-6, folate, riboflavin, niacin, and pantothenic acid, all of which effectively contribute to skin beauty.
