Benefits of walnuts – Health – 2022


Benefits of walnuts

Research shows that a healthy gut is better for your overall health if your gut is rich in bacteria and other microbes that positively affect health.

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5 Proven Health Benefits of Walnuts – 2022


Benefits of walnuts

May Reduce Inflammation

Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, and cancer, and can result from oxidative stress. The polyphenols in walnuts can help fight this oxidative stress and inflammation.

Rich in Antioxidants

Walnuts have higher antioxidant activity than other common nuts. Its high antioxidant vitamin E and melatonin come from the outer papery shell of the walnut. A preliminary, small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after a meal.

Herbal Omega Source

Walnuts are significantly higher in omega-3 fat than other nuts. It provides 2.5 grams of omega in 28 grams of walnuts. Omega-3 oil from plants, including walnuts, is called alpha-linolenic acid (ALA). Observational studies have shown that for every gram of ALA you eat per day, your risk of dying from heart disease decreases by 10%.

Promotes Intestinal Health

Research shows that a healthy gut is better for your overall health if your gut is rich in bacteria and other microbes that positively affect health. An unhealthy combination of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing the risk of obesity, heart disease and cancer. What you eat can significantly affect the makeup of your microbiota. Eating walnuts can be a way to support the health of your microbiota and gut.

May Reduce Cancer Risk

The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate, and colorectal cancers. As mentioned earlier, walnuts are rich in the polyphenol ellagitannins. Some gut microbes can convert them into compounds called urolithines. Urolithins may have anti-inflammatory properties in your gut; this may be one way that eating walnuts helps protect against cancer.

Provides Weight Control

Walnuts are calorie-dense, but studies show that the energy absorbed from them is 21% lower than would be expected from their food. What’s more, eating walnuts can even help you control your appetite.

May help lower blood pressure

High blood pressure is a major risk factor for heart disease and stroke. Some research suggests that eating walnuts may help lower blood pressure, including in people with high blood pressure and in healthy people when under stress. He thinks that walnuts will be good for heart health.

Supports Healthy Aging

As you age, good physical functioning is essential to maintaining your mobility and independence. One thing that can help you maintain your physical abilities is healthy eating habits. Although high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that can help support good physical function as you age.

Supports Brain Function

It may be just a coincidence that the walnut shell looks like a tiny brain, but research shows that walnuts can indeed be good for your mind. Walnuts contain nutrients that can help protect your brain from inflammation and support good brain function as you age.

Supports Male Reproductive Health

Typical Western diets high in processed foods, sugar and refined grains have been associated with reduced sperm function. Eating walnuts can help support sperm health and male fertility.

Regulates the Level of Fat in the Blood

High “bad” LDL cholesterol and triglyceride levels have long been associated with an increased risk of heart disease. Eating walnuts regularly has been consistently shown to lower cholesterol levels.


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