Walnuts are rich in antioxidants, protein, dietary fiber and essential omega-3 fatty acids. A large number of these nutrients add to the Walnuts. Walnuts can be dark or brown and the two varieties have different health benefits. They can promote heart health, reduce disease risk, support brain function, reduce stress and many Walnuts Health Benefits.
10 Walnuts Health Benefits
1. Promote heart health
Walnuts are very beneficial for the cardiovascular system due to their high levels of omega-3 fatty acids. Eating a few walnuts a day can also help lower blood pressure. Omega-3 fatty acids are known to reduce bad cholesterol in the body and stimulate the production of good cholesterol. They also help reduce inflammation and improve blood vessel function. As a result, walnuts can improve heart health.
2. Reduce the risk of cancer
Walnuts are rich in plant compounds such as omega 3-fatty acids, polyphenols and urolithins. These bioactive components may have anticancer properties.
Walnuts may reduce the risk of certain types of cancer such as breast, colon and prostate. The American Association for Cancer Research states that eating a few walnuts daily may help reduce the risk of breast cancer.
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3. Reduce inflammation
People suffering from inflammatory diseases like asthma, arthritis and eczema can benefit from walnuts due to the presence of essential fatty acids.
Walnuts can fight inflammation and reduce the risk of coronary heart disease. Polyphenols in walnuts can also help fight inflammation.
4. Support brain function
Omega-3 fatty acids in walnuts are good for the mind. Eating foods rich in essential fatty acids (such as omega-3 fatty acids) may slow cognitive decline.
A study of adults found that eating walnuts daily improved cognitive function.
5. Boost immunity
Walnuts contain antioxidants that keep your immune system healthy and prevent the onset of disease. Add a few walnuts to your eating diet every day.
Walnuts are rich in vitamins and minerals such as copper and vitamin B6 that can boost immunity.
6. Walnuts Health Benefits of pregnant women
Eating a walnut daily has many benefits for pregnant women. Walnuts contain healthy B-complex group vitamins such as folates, riboflavin and thiamin. These can improve health during pregnancy. However, this approach needs further more research.
walnuts are especially important for pregnant women and babies. Folic acid has many beneficial biological properties that can be useful during pregnancy.
7. Sleep well
Walnuts contain melatonin. This compound is associated with a better sleep design. Omega-3 fatty acids can lower blood pressure and help relieve stress. However, this approach needs further more research.
8. Improves bone health
Walnuts contain a essential fat called alpha-linoleic acid. These acids and their compounds are associated with strong and healthy bones. One of the walnuts health benefits is to maintain good bone health
Omega-3 fatty acids in walnuts can also help. They help fight inflammation and reduce subsequent bone resorption in humans
9. Cure fungal infections
Anecdotal evidence suggests black walnuts may help treat fungal infections. Candida overgrowth, either in the digestive tract or on the skin, can be extremely irritating. Walnuts Health Benefits Another benifit is to cure fungal infections.
These infections produce a variety of uncomfortable symptoms, including itching and other allergies. Black walnuts can be effective as certain treatments against fungal infections
10. Helps boost digestive health
Walnuts are rich in fiber. Nutrition helps your digestive system function properly. All people need fiber on a daily basis to maintain their digestive health. So one of the Walnuts Health Benefits is boost digestive.
Eating walnuts daily can help ease digestive issues and keep your bowels functioning properly.
There are many more walnuts health benefits.
- How to choose the right walnut
Walnuts come in three unique sizes – small, medium and large. Check the shells thoroughly. Stay away from shells with openings and extra cracks. If you choose the peel, make sure the flesh is thick and crisp.
- Recommended servings
You can eat one ounce of walnuts per day. One ounce can contain about 12 to 14 walnut halves.
It is easy to include walnuts in your diet and cooking. You can check the following ideas.