9 Impressive Health Benefits of Walnut: Nutrition Facts & lot more

Benefits of walnuts

Health Benefits of Walnuts

Walnuts are one of the healthiest nuts which are easily-available, easy-to-add to your diet and highly nutritious. Here are the “9 HEALTH BENEFITS OF WALNUTS” which will literally amaze you. 7 Health Benefits Of Almonds, Backed By Science

Brief About Walnuts

Benefits of walnuts

Walnuts, scientific name, Juglas regia, is a superfood which not only promotes an individual’s health but also protects him/her from various disorders.

Moreover, walnuts contain the highest content of plant-based Polyunsaturated Fatty Acids (PUFAs), including ALA (Alpha-linolenic acid) as compared to other tree nuts, such as almonds, hazelnuts and pecans.

According to the USDA, walnuts provide both fiber and protein and are the only nut source that is an excellent source of omega-3 ALA (2.5 g/oz). Best Cooking Utensils For Health: Worst to Best Cookwares

Walnuts are a rich source of various phytonutrients and bioactive compounds like Polyunsaturated Fatty Acids (PUFAs: alpha-linolenic acid, ALA), tocopherols, ellagitannins, fiber and prebiotics.

Walnuts are an integral part of the Mediterranean diet and reduce the risk of various diseases like CVDs, brain disorders, cancer and a lot more, due to its miraculous anti-inflammatory, anti-carcinogenic and anti-diabetic properties.

9 Impressive health Benefits of Walnuts

1. Benefits of Walnuts for Brain

Walnut is a natural medicine to the brain as it not only keeps your brain healthy and helps optimal functioning but also protects it from multiple brain disorders like autism, depression, etc.

The National Health and Nutrition Examination Study (NHANES) examined data from two different age groups (20–59 years; 60 years and older) in the United States who consumed walnuts. Cognition scores were better with walnut consumption in both age groups.

A clinical trial which consisted of 15,467 women (70 years of age or older; mean age: 74 years) also reported better cognitive scores due to higher long-term intake of nuts (particularly walnuts).

2. Ensures Heart Health

Studies have clearly proven that daily intake of walnuts improves the heart health and decreases the possibility of CVDs (Cardiovascular Diseases) and CHDs (Coronary Heart Diseases).

A pooled analysis from 3 large prospective cohort studies with up to 14 years of follow-up showed that consuming walnuts at least once per week was associated with a lower risk of total CVD and CHD.

Furthermore, it reported that intake of walnuts once or more times per week was associated with a 17% lower risk of heart strokeTop 5 Scientifically Proven Benefits of Coconut Water

3. Benefits of Walnuts for Weight Loss

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Though the research has not explicitly explained the weight loss effect of walnut but consuming walnuts may help in reducing body weight significantly.

A single-blinded controlled trial in which 439 were assessed, 377 were randomised, 298 completed the 3-month intensive phase and 178 completed the 12-month follow-up showed a positive effect of walnut consumption for weight loss.

The walnut consumption was provided at clinic visits intensively (0 months, 1 month, 2 months, 3 months) then quarterly to 12 months at a daily dosage of 30 gm.

However, more studies are required in this regard. How to lose weight? The Perfect Guide

4. Improves Digestion

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Walnut intake enhances the composition and function of the human gastrointestinal microbiota and has a prebiotic potential that promotes the growth of beneficial bacteria.

A controlled-feeding, randomized crossover study consisting of 18 healthy men and women who received isocaloric diets containing 0 or 42 g walnuts per day for 2-3 weeks, with a 1 week washout between diet periods.

Walnut consumption resulted in a 49-160% higher relative abundance of Faecalibacterium, Clostridium, Dialister, and Roseburia and 16-38% lower relative abundances of Ruminococcus, Dorea, Oscillospira, and Bifidobacterium, compared to the control group. How To Improve Digestion? The Perfect Guide 101

5. Regulates Cholesterol Levels

Walnuts consumption is also associated with improvement in the lipid profile. A meta-analysis of 13 RCTs (Randomised Controlled Trials) reported a positive effect on various lipid outcomes.

5 out of 13 RCTs showed mixed effects but 8 RCTs showed that daily intake of walnuts significantly improved HDL-C, LDL-C, TC (Total Cholesterol), VLDL-C, TC:HDL-C ratio and many other outcomes. 7 Health Benefits of Vitamin A (Evidence-Based) 

6. Healthy Aging

Regular and controlled consumption of walnuts also leads to healthy aging and reduces the risk of cognitive decline in old people.

Walnuts and Healthy Aging (WAHA) study, a two-center, randomized, 2-year clinical trial conducted in free-living, cognitively healthy elderly men and women.

The participants followed their habitual diet, with daily walnut intake of 30–60 gm (walnut group) or abstaining from walnuts (control group) from May 2012 to May 2014. 8 Evidence-Based Benefits of Pumpkin Seeds

708 participants were randomized and the study ended in May 2016 with a 90% retention rate and it revealed high-level evidence of the benefit of regular walnut intake in delaying retinal pathology and the onset of age-related cognitive impairment.

7. Tackles Diabetes

Walnut is a great type of nut to decrease the risk of type-2 diabetes development and it also expedites glucose metabolism.

A large cohort study consisting of 83,818 women (age: 34–59 years) reported that dietary supplementation of 1 oz of nuts, such as walnuts, five times or more per week was associated with a significantly lower risk of diabetes.

In 2 other large cohort studies of 58,063 women (age: 52–77 years) in the Nurses’ Health Study (NHS) (1998–2008) and 79,893 women (age: 35–52 years) in NHS II (1999–2009), walnuts consumption significantly reduced the risk of type 2 diabetes. 10 Scientifically-Proven Health Benefits Of Sugarcane Juice

8. Reduces Cancer Risk

Dietary supplementation of walnuts may also help in dealing with various types of cancer and may also prevent it in healthy individuals.

A study examined 10 female breast cancer patients of 18-19 years old with walnut dosage (2 oz/day) until surgery.

The expression of 456 identified genes had a significant change in tumors due to walnut intake and also showed inhibition of signaling pathways that promote cell proliferation, as compared to the control group. Top 10 Evidence-Based Benefits of Coffee

9. Benefits of Walnuts for Male Reproductive Health

Studies have explicitly proven that daily walnuts consumption helps in keeping the male reproductive system healthy. Top 5 Incredible Benefits of Ashwagandha

A parallel Randomised-Controlled Trial (RCT), single-blinded, with 117 healthy males consuming a western-style diet with either 75 gm walnuts per day or no walnuts at all for 12 weeks.

The results reported a significant and positive effect on the fertility comparators, leading to remarkable increase in total sperm motility, sperm morphology and sperm vitality as well.

How many walnuts should I eat a day?

Consuming 2-4 walnuts on a daily basis is adequate enough to keep your body healthy and avail all the health benefits of walnuts. Always remember, dry fruits should always be consumed in small or medium quantities11 Incredible Health Benefits of Honey

Takeaway

Incorporating walnuts in your day-to-day diet at a considerable amount helps to have a tough brain, strong digestive system and healthy cardiovascular system. These “9 IMPRESSIVE HEALTH BENEFITS OF WALNUTS” are proof of it. Best Cooking Utensils For Health: Worst to Best Cookwares

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