8 Best Health Benefits of Walnuts, Fact Established by Nutritionist

8 Best Health Benefits of Walnuts, Fact Established by Nutritionist

All of the ways this nut can benefit your body, as well as how to include it more frequently in your meals and snacks.

Walnuts are commonly used in desserts such as cookies, muffins, brownies, and baklava. On the other hand, Walnuts are great as a snack or as a topping for salads, cooked vegetables, whole grains, and hummus. Walnuts provide important nutrients and have scientifically proven health benefits in addition to their crunch. Here are a few of the best benefits of this nutritious tree nut.

Walnuts are nutrient-dense food.

One ounce (roughly a quarter cup or 14 walnut halves) contains 18 grams of healthy fat, 4 grams of protein, 2 grams of fiber, nearly half of the daily manganese requirement, and smaller amounts of magnesium, iron, calcium, and B vitamins. Manganese is a mineral that promotes bone health and is required for wound healing and collagen production. Walnuts are also high in antioxidants with anti-inflammatory properties, which can help prevent cancer, heart disease, and neurodegenerative diseases from starting and progressing.

They provide useful fats

ALA, or alpha-linolenic acid, is an omega-3 fatty acid that has been shown to reduce inflammation. Walnuts have the highest concentration of ALA of any nut. The effects of walnut consumption on the omega-3 fatty acid profile of healthy adults over a four-week period were investigated in a study published in the journal Nutrients in 2020. According to the researchers, the omega-3 status of the subjects improved after a month of eating a few ounces of walnuts daily. They also experienced weight and fat loss and gains in lean body mass and body water.

Walnuts are good for your gut and heart         

According to researchers, the bioactive compounds in walnuts may play a key role in altering the gut environment in ways that affect disease outcomes. Walnuts increased beneficial gut bacteria linked to health benefits, including lower blood pressure and total cholesterol, in a six-week Penn State study of overweight adults with cardiovascular risk.

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They help in lowering blood pressure.

Researchers discovered that eating whole walnuts provided more benefits than eating a diet with a similar fatty acid profile but no walnuts in a 2019 study published in the Journal of the American Heart Association. Reduced central diastolic blood pressure (pressure that moves towards the heart) and improved cholesterol profiles were among the outcomes. According to the researchers, the study shows how a small dietary change can have a big impact on your heart.

They may be helpful to one's mental wellbeing

According to a 2020 study published in The American Journal of Clinical Nutrition, eating walnuts may help slow cognitive decline in at-risk groups of older adults. Over 600 elderly people were randomly assigned to either a walnut-rich diet or a control diet with no walnuts. While the walnuts had no effect on healthy subjects' cognitive function, brain MRIs revealed that the nuts had a greater effect on people at higher risk, such as smokers and those with lower baseline neuropsychological test scores.

Walnuts can help prevent breast cancer

In a study published in Nutrition Research, researchers looked at the effects of breast cancer growth in women, building on previous animal studies. For two to three weeks prior to surgery, women with breast lumps were randomly assigned to consume either two ounces of walnuts per day or no walnuts. The results of the initial biopsy were compared to those obtained after the lumps were removed. Scientists discovered that walnut consumption changed the expression of over 450 genes in tumors, potentially slowing cancer growth and improving survival.

They help with weight management

Subjects were given smoothies containing walnuts or no walnuts for five days while living in a controlled clinical research center, according to a small study published in the journal Diabetes Obesity and Metabolism. The addition of walnuts reduced hunger pangs and improved appetite control. The effect of walnuts on satiety, according to researchers, could be due to changes in the central nervous system that affect food cues. The change could help to reduce the risk of obesity.

Male fertility can be enhanced by walnuts

In 2019, the journal Nutrients published the largest clinical trial ever conducted on the effects of nut consumption on sexual function in healthy men. Men who ate about two servings (two ounces) of a nut mixture daily as part of a Western-style diet experienced a significant increase in orgasmic function and sexual desire over a 14-week period, according to researchers. 50 percent walnuts, 25% almonds, and 25% hazelnuts were used to make the mixture.

Walnuts can be used in a variety of ways

Pair walnuts with fresh fruit for a healthy snack, dip them in melted dark chocolate or incorporate them into energy balls. Add walnuts to smoothies or overnight oats for breakfast, black bean or lentil soup for lunch, and veggie tacos and stir-fries for dinner.

Make a simple walnut pesto by pureeing walnuts with extra virgin olive oil, basil, garlic, salt, and pepper. Drizzle it over roasted vegetables, toss it with zucchini spirals, or serve it as a creamy salad dressing.