Walnuts have many health benefits
Walnuts have many health benefits
English walnuts are also known as Persian walnuts. They belong to the Family, which includes pecans and honey. The nut grows in a brown shell that is about the same size as a golf ball and has a seam at the center. Split the shell at its seam and you will find the bumpy, golden-brown nut inside.
Walnut skin can sometimes have a bitter taste, but the nut is mild, earthy and a little tart.
A new study examines the health benefits of walnuts
A new study suggests walnuts as a good option. This conclusion has been reached by researchers before. An earlier analysis of the same researchers, which included 365 participants in 13 trials, found that walnut-enriched diets had lower total and LDL cholesterol than other diets. More studies have been published with longer follow-up and more participants.
The latest analysis combined data from 26 trials, which included over 1,000 participants. Compared to those who eat a regular diet the walnut-enriched diet had:
- Lower total cholesterol (by approximately 7 mg/ld. which is a 3% higher reduction)
- Lower LDL cholesterol (by approximately 5.5 mg/ld.; a 4% higher reduction).
- Lower triglycerides (by approximately 5.7 mg/ld.; a 5.5% larger reduction).
- Nearly 4 mg/ld. lower in apoprotein B, a protein that is linked to cardiovascular disease.
Although these blood lipids improvements were modest, they were more significant when the comparison diet was typical US or western (that is, a diet high on red meats, high fat dairy foods, artificial sweeteners, and other high-fat foods).
High-fat diets, such as those that include nuts and high-fat dairy products, can raise concerns about weight gain. However, the majority of high-walnut-eaters did not gain weight.
Walnuts are rich in nutrients
According to the bulletin Nutritive Value of Foods of the United States Department of Agriculture, an ounce of walnuts (or about a quarter cup) contains 18 grams of fat and 4 grams of protein. A similar amount of walnuts will also provide you with nearly half of your daily manganese target. According to the University of Rochester Medical Center, one ounce of walnuts contains 0.97 mg of manganese. You also get other nutrients from walnuts, such as magnesium, potassium and calcium.
In 2018, a study published in the International Journal of Environmental Research and Public Health found even more trace elements and micro-elements in walnuts. They are: zinc, boron and molybdenum; copper, nickel and cobalt in descending order.
MedlinePlus states that you should focus your attention on calcium, phosphorus and magnesium. Four of these microminerals are covered by walnuts. They also contain trace minerals like iron, manganese and copper as well as zinc and cobalt.
Manganese, a mineral that is essential for healthy bones, is necessary for collagen production and wound repair. According to a 2017 article in Critic Reviews in Food Science and Nutrition, walnuts also contain polyphenols, mostly pedunculagin. Pedunculagin, an ellagitannin, has antioxidant and anti-inflammatory properties that help protect against the initiation or progression of cancer, heart disease and other neurodegenerative diseases.
These walnuts are either English walnuts or common walnuts. However, even black walnuts’ phenolic compounds have anticancer effects and antioxidant properties. This was confirmed by the report in the Molecules of 2020.
They provide healthy fats
Certain fats are better than others. Monounsaturated and polyunsaturated oils are the most healthy. According to MedlinePlus, walnuts are a great source of good polyunsaturated oil.
Alpha-linolenic, also known as ALA, is a type if omega-3 fatty acids that has been shown to decrease inflammation. The major source of ALA is walnuts. A 2020 study published in the Nutrients examined the impact of walnut consumption on healthy adults’ omega-3 fatty acids over a period of four weeks. The subjects’ omega-3 status increased after they consumed a few ounces of walnuts each day for a month. The subjects also saw a decrease in body weight, body fat, and gains in body water and lean body mass.
According to a 2022 article in Advances In Nutrition, a 10% reduction in cardiovascular disease risk can be achieved by increasing ALA intake in your diet. The same article also reported that ALA can lower total cholesterol, LDL cholesterol and blood pressure, as well as other diseases like diabetes.
They help lower blood pressure
This study is not the first to show that walnuts can lower blood sugar. A 2019 study published in Journal of the American Heart Association found that walnuts provided greater health benefits than those who ate a similar diet without walnuts.
The results included a decrease in central diastolic pressure (the pressure that moves towards your heart), as well as positive changes in cholesterol profiles. Scientists believe the study shows how even a small change in eating habits can have significant benefits for your cardiovascular health.
Heart health
The term “heart disease” or “cardiovascular disease” is used to describe chronic conditions that affect the heart and blood vessels.
Many cases of heart disease are preventable by healthy lifestyle choices, such as eating nuts.
Walnuts are not an exception. Numerous studies have shown that walnuts can help reduce the risk of heart disease.
- lowering LDL (bad) cholesterol.
- reducing inflammation.
- Improve blood vessel function and reduce the risk of plaque buildup.
These effects may be due to the walnuts’ beneficial fat content and high antioxidant content.
Prevention of cancer
A group of diseases that are characterized by abnormal cell proliferation is cancer.
You can reduce your risk of developing certain types or cancer by eating healthy foods and exercising.
Walnuts, which are rich in beneficial plant compounds and could make a good part of a cancer-preventive diet.
Walnuts may contain bioactive ingredients that could have anticancer properties.
- phytosterols.
- gamma-tocopherol.
- omega-3 fatty acids.
- Ellagic acid and related compounds.
- Many antioxidant polyphenols.
Studies have shown that regular nuts consumption is linked to lower colon and prostate cancer risk.
Animal studies support this claim.
These effects must be confirmed in human clinical trials before they can be interpreted as a solid conclusion.
Brain health
Numerous studies have shown that nuts can improve brain function. These studies also showed that walnuts may help reduce depression and slow the age-related decline of brain function.
Study in older adults showed that walnut consumption was associated with memory improvement.
These studies, however, were observational and could not prove that walnuts caused improvements in brain function. Studies that directly examine the effects of walnuts on brain function provide stronger evidence.
A study of 64 healthy young adults found that walnuts increased comprehension over a period of eight weeks. But, there were no significant changes in non-verbal reasoning or memory and mood.
Brain function has also been demonstrated to be improved by walnuts in animals. For 10 months, Alzheimer’s-afflicted mice were given walnuts daily for their learning and memory.
Similar results were found in studies on older rats that showed that walnuts consumed for 8 weeks restored brain function.
These effects may be due to walnuts’ high antioxidant content, but their omega-3 fatty acid might also play a part.
Walnuts can improve sperm vitality
In 2019, Nutrients published a clinical trial that examined the effects of nuts on sexual function in healthy cisgender men. It included 119 participants. Researchers found that males who consumed a nut mix daily in a Western-style diet saw a significant increase of sexual desire and orgasmic function over 14 weeks. It contained 50% walnuts, 25% almonds and 25% hazelnuts.
In a 2012 study in Biology of Reproduction, the effect of walnuts upon the quality of semen has been evaluated. The study involved 117 participants. They found that walnut-eating participants had a higher level of sperm vitality, motility, and structure than those who continued to eat Western-style foods.
They play a role in weight regulation
A small study published in the journal Diabetes Obesity & Metabolism in 2017 showed that subjects were offered smoothies with or without walnuts during five days of living in a controlled clinical research facility. Walnuts were found to reduce hunger and improve appetite regulation. Researchers believe that walnuts may have a positive effect on your satiety. This could be due to changes in the central nervous system, which affects food cues. This shift could reduce obesity risk.
Another study confirmed these findings. In a randomized controlled study published in Nutrition 2019, both English and black walnuts were found to be more effective at suppressing appetites than the control. The study also found that subjects felt fuller than they did with either English walnuts, or the control. Black walnuts are better than the English varieties if you want to satisfy your hunger and be full.
Profile nutrition
A walnut serving is approximately 7 walnuts in 1 ounce. One serving of walnuts contains:
- 185 calories
- 2.5g monounsaturated fat
- 1.7g saturated Fat
- 4.3g protein
- 3.9 percent of carbohydrates
- Fiber: 1.9g
- .7g sugar
- You can consume up to 3% of the calcium daily recommendation
- Iron up to 10% of your daily needs
- Your potassium daily intake can be up to 5%
- Your daily magnet can be up to 14%
- Your daily folate intake should be 7%
What Walnuts can do for you
Walnuts are rich in good fats. They have more polyunsaturated oils , which are healthier than saturated fats . They are also rich in omega-3 fatty acid.
Research has shown that walnuts have the ability to lower LDL (bad) cholesterol, and also help to lower cholesterol overall. However, cholesterol can build up in your arteries. But eating walnuts can help to keep your arteries healthy.
Also, walnuts have been shown to reduce the severity of inflammation which can lead to heart diseases. They may also help to lower your risk of developing a bloodspot that could lead to a cardiac attack. A large study found that five servings per week of nuts can lower your risk of developing heart disease.
Early studies have shown that walnuts could reduce your chances of getting cancer. The walnuts contain ellagic acid which is also found in pecans. Your stomach, intestines convert this acid into compounds with anti-cancer power. This may help you to prevent cancer. More research is necessary to be certain.
Avoid walnuts
Walnuts might sound like a superfood with all their nutrients and vitamins, but they should be avoided in certain situations.
You may be allergic to nuts. We must start with the obvious. If you are allergic to nuts, then walnuts may not be for you. An allergic reaction may manifest as an itchy or mouth, or can lead to serious and life-threatening conditions such as anaphylactic shock.
You’re following a low-calorie Diet. Walnuts may contain up to 65% fat (even if it’s mostly good fat) and high in calories. A handful of walnuts can provide about 10% of your daily calories.
How to Store and Eat Walnuts
Walnuts can be eaten as a snack or as a crunchy topping on yogurt, salad, vegetable dishes, and ice-cream.
Unsalted walnuts are best for your heart health. Choose them raw or dried-roasted over oil-cooked.
The bottom line
Walnuts are high in antioxidants and heart-healthy fats.
A regular intake of walnuts can improve brain health, reduce the risk of developing heart disease or cancer, and even make it easier to eat them regularly.
You can easily incorporate these nuts into your diet by either adding them to other foods or eating them as a snack.
Eating walnuts is one of the best ways to improve your health.