Walnuts are a common food in daily life that provide numerous health benefits.
Walnuts are the only nuts that offer an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. These compounds have been shown to positively impact heart health, brain function, and the aging process.
Walnuts also provide many antioxidants.
Just a handful of walnuts contains enough nutrients to enhance overall health. Each serving (about 28 g) contains 4 g of protein, 2 g of fiber, and 45 mg of magnesium. Walnuts also provide a wealth of antioxidants, including polyphenols.
According to Healthline, walnuts have a higher antioxidant activity than any other common nuts. This is due to their vitamin E content, melatonin, and polyphenolic plant compounds, which are particularly abundant in the shell.
Additionally, the polyphenols in walnuts may help combat stress and inflammation. Beneficial gut bacteria convert the ellagitannins in walnuts into urolithin compounds, which aid in preventing inflammation. The omega-3 fatty acids, magnesium, and arginine amino acids in walnuts can also have similar effects.
The change in LDL cholesterol levels among walnut consumers varies by gender. In men, LDL cholesterol levels decrease by 7.9%, while in women, the decrease is only 2.6%.
- Enhancing heart health: Walnuts contain abundant omega-3 fatty acids and monounsaturated fats that reduce bad cholesterol, thereby lowering the risk of heart disease.
- Strengthening bones: The essential fatty acids found in walnuts are beneficial for helping the body absorb calcium from food, promoting stronger bones.
- Improving metabolic processes: Walnuts are rich in essential minerals such as zinc, copper, potassium, manganese, calcium, magnesium, selenium, and iron, which help enhance and improve metabolic processes.
Walnuts are rich in essential minerals such as zinc, copper, potassium, manganese, calcium….
- Controlling diabetes: The omega-3s in walnuts help reduce inflammation, protecting you from chronic diseases such as heart disease, diabetes, cancer, and arthritis.
- Preventing cancer: The phenolic compounds and antioxidants in walnuts play a crucial role in limiting tumor growth while eliminating harmful free radicals from the body.
- Reducing inflammation: The polyphenolic compounds in walnuts alleviate any inflammation in the body as well as symptoms and diseases related to inflammation, helping you manage damage and preventing disease progression.
- Improving skin appearance and reducing wrinkles: Walnuts are an excellent source of vitamin E, combined with a significant amount of gamma-tocopherol that protects the skin from free radicals, maintaining and improving skin health.
- Promoting deep sleep and relaxation: Walnuts are a natural source of nutrients and rich in melatonin, which helps you feel relaxed and fall asleep easily.
- Accelerating wound healing: B vitamins found in walnuts, such as B1, B2, and B3, aid in healing skin injuries like cuts and ulcers.
- Reducing weight gain: Eating walnuts is also associated with less weight gain. Those who consume fewer walnuts are more likely to experience obesity compared to the other two groups. Notably, regular walnut eaters have significantly lower fasting blood sugar levels compared to those who “do not consume nuts.” Meanwhile, those who eat “other types of nuts” have higher LDL cholesterol (bad cholesterol) levels than the walnut consumers.
Potential harms of excessive walnut consumption
Although walnuts are highly nutritious and can help supplement nutrients that the human body is lacking, supporting brain health and improving intelligence, the fats and calories in walnuts are relatively high and not suitable for frequent and prolonged consumption.
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