Health benefits of Walnuts

Source of omega-3:

Walnuts are significantly higher in omega-3 fats than other nuts. Walnuts contain 2.5 grams of omega-3 fatty acids per ounce. The omega-3 fatty acids in these nuts are called alpha-linolenic acids.

Observational studies have shown that omega-3 fatty acids can reduce the risk of dying from heart disease by 10%.

Reduces cholesterol levels:

Long-term high “bad” cholesterol LDL and high triglycerides increase the risk of heart disease. But if you eat walnuts regularly, it will help reduce cholesterol levels.

For example, in a recent study of 194 adults, eating 43 grams of walnuts a day for eight weeks reduced total cholesterol by 5%, LDL cholesterol by 5%, and triglycerides by 5%.

Reduces inflammation:

Inflammation is caused by a number of diseases, including heart disease, type-2 diabetes, Alzheimer’s disease, and cancer, and can also be caused by oxidative stress.

The polyphenols in walnuts help fight oxidative stress and inflammation. It also contains omega-3 fatty acids, magnesium, and amino acids that can reduce inflammation.

Good for the intestines:

Our gut contains some beneficial bacteria. Which helps our body in various activities. Walnuts control the number of these beneficial bacteria and do not allow their numbers to decrease.

194 healthy adults ate 43 grams of walnuts a day for eight weeks, which increased the number of beneficial bacteria in their gut.

Reduce the risk of cancer:

Test-tube, animal and human observational studies suggest that walnut nuts may reduce the risk of breast cancer, prostate cancer, and colorectal cancer. As mentioned earlier, walnuts are rich in polyphenol ellagitannins.

In some intestinal bacteria, ellagitannins is converted to a compound called urolithins. Urolithin helps reduce the risk of hormonal cancer, especially breast and prostate cancer.

Weight control:

Walnuts can help control your appetite. In a study of 10 obese people, they were given 48 grams of walnuts at a time for five days, which reduced their appetite.

Walnuts fill the stomach after eating a little so it will control your hunger.

Helps reduce the risk of type 2 diabetes:

Observational studies suggest that walnuts may reduce the risk of type-2 diabetes by losing weight. Being overweight increases your blood sugar and your risk of diabetes.

In a controlled study of 100 people with type 2 diabetes, taking one tablespoon of walnut oil for 3 months reduced blood sugar by 8%.

Reduces high blood pressure:

High blood pressure is a major risk factor for heart disease and stroke. Some studies suggest that eating walnuts can lower blood pressure.

In a four-year study of 7,500 adults at risk of heart disease, walnuts were fed daily.

At the end of the study, it was found that the diastolic blood pressure in them decreased.

Reduces the impression of age:

Walnuts help to retain the youth of your skin, the beauty of the skin, that is, reduce the impression of age.

In a study of 18-year-old women over the age of 50, scientists found that a healthy diet with walnuts reduced their risk of physical weakness by 13%.

Although high in calories, walnuts contain essential vitamins, minerals, fiber, and healthy fats that can help reduce your age.

Good for the brain:

Walnuts are highly effective for brain development. So there is no need to describe the role of walnuts separately.

One study found that the nutrients in walnuts, including polyunsaturated fats, polyphenols, and vitamin “E”, can help reduce oxidative loss and inflammation in your brain, which is good for the brain.

Good for men:

Excess sugar in processed foods reduces the amount of sperm. Walnuts can support sperm health and male fertility.

117 healthy young men put 75 grams of walnuts in their diet for three months, their sperm shape, vitality, and motility improved compared to men who did not eat nuts.

Good for sleep:

Walnuts are at the top of the list of foods that bring good sleep. It is an excellent source of tryptophan. Tryptophan is an amino acid that promotes sleep.