Health Benefits of Walnuts | Recipes | References |

Walnuts are a great source of multiple nutrients that are essentially for human health. Protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals can all be found in this delicious nut.  You can achieve great health benefits with just a daily consumption of just one ounce or seven full walnuts. 90 percent of the antioxidants in walnuts are found in the skin so make sure to not throw those out. It is also important to eat organic and raw without added oils or salt. It is believed that walnuts have been providing humans with proper nutrition for thousands of years. Walnuts are unique because they are rich in n-6 (linoleate) and n-3 (linolenate) polyunsaturated fatty acids. Walnuts contain multiple health-beneficial components, such as having a low lysine: arginine amino acid ratio and high levels of arginine, folate, fiber, tannins, and polyphenols.

 

Improving brain health 

is important especially as we age. Omega-3 fats are important for supporting memory and thought processing and walnuts have a great amount of it. Dementia, Alzheimer’s disease and other memory impairments can be prevented with regular consumption of walnuts. Significant improvements in learning and memory of walnut-treated mice compared to controls have been discovered by researchers from the Department of Biochemistry and Neurology at the University of Karachi.

 

Depression 

is a horrible condition that millions battle with regularly. Walnuts help with this condition because the Omega-3 fats help to form the soft, fluid outer-lining of cells that gives them the ability to communicate with each other. This is required for allowing the movement of neurotransmitters, like dopamine and serotonin, to go in and out of cells. Anxiety, chronic stress, cravings, fatigue and mood swings are all associated with a deficiency to the right kinds of fats.

 

Preventing cancer 

is another great benefit of these nuts. It’s a great anti-inflammatory food and the polyphenol antioxidants also help to fight free radicals which are a known cause of cancer. The nutrition profile of walnuts also supports immune function which is required to help fight cancer. Researchers found that the walnut-enriched diet reduced the number of tumors and the growth significantly and that the final average tumor size in the walnut-diet animals was roughly one-fourth the average size of the prostate tumors in the mice that ate a diet full of Walnuts.

 

Improving reproductive health 

and aiding in fetal development is another health benefit of consuming walnuts. They have protein, fiber, calcium, magnesium, phosphorus, manganese and potassium which is all critical for human health and development.

 

A healthy heart 

can be obtained with regular consumption of walnuts. A higher nut and omega-3 consumption is associated with improved heart health.  Walnut consumption has positive effects on lowering risks for metabolic syndrome, which is a precursor of diabetes and cardiovascular disease was found by researchers that published a study in Journal of the American College of Nutrition. 56 grams of daily walnut consumption on endothelial function and other biomarkers of cardiac risk in a population of overweight adults resulted in significant improvements in heart health and endothelial function. The patients also had better blood flow, better insulin control and healthier blood pressure.

 


REFERENCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709881/

https://www.ncbi.nlm.nih.gov/pubmed/23756586


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