When it comes to Walnuts, it has always been considered as the “brain food”. But, the crinkly appearance like of brain does have some connection with our brain. In fact, it is considered as the symbol of intelligence and it is true as well.
According to some studies, there’s tons of health benefits of Walnuts whereas, it contains high antioxidants elements and proteins.
The whole article is all about benefits of walnuts.
So without further delay, let’s begin with these 8 health benefits of Walnuts.
What are the health benefits of Walnuts?
- It’s good for your heart
Walnuts benefits includes the protection of heart whereas, it is one of the super food that prevents the stroke and other cardiovascular disease.
According to the research, the monounsaturated and polyunsaturated fatty acids found in walnuts are effective to decrease LDL Cholesterol and Triglyceride Levels. The decrease of such elements results into low risk of cardiovascular disease, stroke and moreover prevents heart attack.
Another study published in the British Journal of Nutrition has proven the health benefits of Walnuts. The study showcases the reduction of coronary heart disease by 37 percent to those who consume walnuts more than four times a week than those who rarely intake walnuts.
Similarly, the U.S. Food and Drug Administration (FDA) states that the consumption of 1.5 ounces’ walnuts per day can reduces the saturated fat and cholesterol level and lowers the risk of heart diseases.
So, if you want to clean your cholesterol level then you must utilize this tip of health benefits of walnuts.
- Help to balance Weight
Now this benefits of walnuts might attract more eyes. The research completed and published by Asia Pacific Journal of Clinical Nutrition concludes that regular consumption of walnuts is associated with elevated resting energy expenditure.
Well, that means Walnuts can help to reduce your weight. The research compares the people that include and exclude nuts as their diet. Whereas, the people who regularly consumed nuts showed greater results in weight loss.
That’s surprising and there’s more to health benefits of walnuts.
Another study published in the American Journal of Clinical Nutrition found out that a woman who rarely consumed nuts during 8 years had a great increment in weight than those who consumed nuts at least two times a week.
- Prevention from Gallstone Disease
Besides, weight loss and heart disease, walnuts benefits also include the prevention from Gallstone disease.
The study from the American Journal of Clinical Nutrition proved that walnuts lowers the risk of cholecystectomy (an operation to remove the gallbladder).
The research covers over a million people and was had a record of over 20 years. The study concluded that women who regularly took more than 5 ounces of walnuts per week had lower risk of cholecystectomy than women who consumed less than 1 ounce of walnuts per week.
So, when are you turning walnuts into your daily diet or weekly diet?
- Protects your Bone Health
If you look into walnuts nutrients properties, then it’s a good source of the mineral copper. Just like other nutrients, Copper is also essential elements for our body. The lack of copper leads to lower bone density and increase the risk of osteoporosis. Osteoporosis is a condition where bones usually get weaker, thinner and less dense resulting into easy fracture and break of the bones.
Besides, copper also plays significant role in the maintenance of collagen and elastin which is a major structural components of the body. The copper deficiency leads to low replacement of damaged tissue or the collagen that makes the building blocks for bone. This can lead to serious dysfunction in joints and bones.
It looks a bit scary but we have a solution. Walnuts are rich in Manganese and it has been successful in preventing Osteoporosis in combination with minerals, calcium and copper.
Just like copper, Magnesium is another important mineral that helps in bone formation. Besides, it helps to absorb calcium in the bone.
Another great health benefits of Walnuts are prevention from Diabetes. Yes, you heard it right, if you are a patient of diabetes, then you might want to include walnuts in your diet.
The regular consumption of walnuts has been successful to show improvement in metabolic parameters in people having type 2 diabetes.
In an experiment with overweight adults having type 2 diabetes, people who consumed one-quarter cup of walnuts per day had significant reductions in fasting insulin levels than those who rarely consume walnuts. This health benefits of walnuts were achieved within the first three months, amazing right?
- It helps to fight with cancer
Wow, walnuts benefits includes cancer too?
Pretty hard to believe right? But yes, Walnuts may reduce the risk of prostate cancer and breast cancer. In an experiment with mice, it has been found that giving human equivalent of 2.4 ounces of walnuts for 18 weeks significantly slower the growth of prostate tumors than those who consumed the same amount of fat but from other sources.
Another study on mice showcase that the consumption of two handfuls of Walnuts per day reduces the breast cancer risk into half and stopped the growth of tumor by 50 percent.
- Walnuts contain rare and powerful Antioxidants
Walnuts possess several unique and powerful antioxidants that are available in very few foods. It contains very powerful free radical antioxidants that scientist and researcher compelled to call walnuts as “remarkable.”
Since, it is rich in antioxidants, Walnut polyphenols also may help to prevent chemically-induced liver damage. Likewise, Walnuts polyphenols has the best efficacy among other nuts and has the highest lipoprotein-bound antioxidant activity.
The high lipoprotein antioxidant activity can improve the lipid profile and increase endothelial function. Whereas, it also reduces inflammation and prevents the body from gaining weight.
- Improvement of reproductive health in Men
One of the most lesser-known health benefits of walnuts is reproductive health of men. According to the research, walnuts benefits the fertility and has rich sperm.
According to the research, men who consumed around 75 grams of walnuts on a daily basis remarkably improved sperm quality, vitality, motility and moreover morphology.
Well, that was it for the health benefits of Walnuts. As you can see it is one of the super food that you can hardly ignore.
With all these, sometimes it’s good to go nuts.