Walnuts May Help Reduce The Risk of Heart Disease, Cancers, High Blood Pressure

  • Walnuts are now headlining as a Superfood because they have the highest antioxidant activity of all the nuts.
  • They are packed with healthy fats, fiber, vitamins and minerals — all essential to support your health.
  • Scientists and industry experts hold an annual walnut conference at the University of California, Davis, to discuss the latest walnut health research.

The most studied type of walnut is the common English walnut. It is included in the list of super healthy foods called Superfoods due to its high antioxidant properties, a good protection against cancer.

Here are the other science-based health benefits of walnuts.

  1. Compared to other nuts, walnuts are a good source of omega-3, which may help lower your risk of heart disease.
  2. Inflammation, as reported, is at the root of many chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and some cancer. Several key elements in walnuts— polyphenols, ALA omega-3 fat, magnesium and arginine— may help reduce inflammation.
  3. Eating walnuts can increase the beneficial bacteria that live in your gut including probiotic bacteria and bacteria that produce butyrate, a fat that makes your gut healthy.
  4. Eating walnuts helps protect against colorectal cancer and other cancers. Rich in the polyphenol ellagitannins, they are converted by gut microbes into compounds called urolithins—with anti-inflammatory properties.
  5. Walnuts may even help curb your appetite, thus promoting weight loss. They are calorie-dense but you may not absorb all of the calories in them. That’s a big help in satisfying hunger.
  6. Walnuts can manage Type 2 diabetes and even lower your risk as they might have more direct effects on blood sugar control, a controlled study.
  7. According to Healthline, some studies found that including 1 ounce (28 grams) of nuts daily, including walnuts, as part of your diet may help improve blood pressure. High blood pressure often leads to heart disease and stroke.
  8. Is it a coincidence that a walnut looks like a brain? Lab studies suggest that the nutrients found in walnuts—polyunsaturated fat, polyphenols and vitamin E—may help decrease oxidative damage and inflammation in your brain.
  9. Consuming walnuts may help improve sperm health because they reduce the oxidative damage in their membranes.  A recent study shows that walnuts had improved sperm shape, vitality and mobility.
  10. A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk, Healthline reported.

Source: Health Line


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