Immensely rich in nutrition, being a great mix of antioxidants, vitamins, fibres and proteins, nuts should be a part of your daily diet. People often believe that because they’re calorie-rich, nuts aren’t the best snack, which is far from the truth. Numerous studies have shown nuts, especially walnuts, can positively affect your health, looks and mood. Here’s a list of walnut’s health benefits.
Reduces risk of cancer
Eating everyday might reduce the risk of cancer. Studies with mice performed at the Marshall University School have demonstrated that walnuts reduced the growth of breast tumours. Researchers observed two groups of mice through their lives, one was being regularly fed with walnuts, and the other one was not. The mice that ate them developed breast cancer less often and, if they did, the tumours were smaller and their growth rate was slowed. According to studies, walnuts also reduce the risk of prostate cancer and pancreatic cancer.
Prevents heart diseases
Omega-3 fatty acid lower bad cholesterol and increases production of good cholesterol. The antioxidants and vitamin E, in which walnuts are rich, are also incredibly beneficial. A daily portion of walnuts decreases cardiovascular risk.
B-vitamins and antioxidants ward off the signs of ageing and protect skin from free radical damage, while the biotin may strengthen your hair and make them grow faster. Hence, eating walnuts can help you to keep your skin and hair smooth and glowing for a long time.
Supports weight loss
Even though walnuts are high-fat and high-calories, they also contain lots of healthy nutrients. Regular consumption of reasonable amounts surely won’t cause weight gain or obesity. In contrary, walnuts substituting other foods can help in losing extra kilos. They are rich in anti-inflammatory nutrients. Scientists found that obesity is connected with chronic, unwanted inflammation; hence they are helpful in obesity treatment.
According to researchers, low levels of omega-3 can be linked to depression. Since walnuts are so rich in omega-3 fatty acids, they may reduce the symptoms of depression.
Studies have revealed the risk of diabetes can be lowered by consumption of various kinds of nuts, including walnut. Health benefits in preventing diabetes were described in a study published by Journal of Nutrition. Women who ate around 30 grams of walnuts twice a week showed a smaller risk (minus 24%) of developing type 2 diabetes. Researchers believe if the study was conducted on men, results would be similar.
Boosts up male fertility
A study published in Biology of Reproduction, conducted by UCLA researchers, proved walnuts have impact on male fertility. 75 grams of walnuts consumed daily by healthy, young men, improves quality of sperm, its motility, vitality and morphology.
Stress is such a common issue in modern society it’s hard to find someone who doesn’t have to face it. Luckily, there’s walnut. Health benefits of this nut include stress reduction, by lowering resting blood pressure as well as blood pressure responses to stress. It’s because among other nutrients, walnuts contain antioxidants, fibre and alpha linolenic acid known as stress fighters. Melatonin, also to be found in walnuts, is a compound that plays an important role in the regulation of sleep. Eating walnuts makes the blood level of melatonin higher, positively influencing the quality of sleep. If you suffer from insomnia or other sleeping problems, you already know what to do.
Helps in treatment of type 2 diabetes
Dealing with type 2 diabetes concentrates mostly around blood sugar control and insulin metabolism, but people diagnosed with this disease often have to face other health problems as well. An important part of composing diet for people with type 2 diabetes is adding nutrients that can lower risk of cardiovascular problems. Since one of them is walnut, health benefits of consuming small amounts of it daily are great. Besides, it has been shown they also improve metabolic parameters.
Keeps dementia at bay
A study conducted by researchers from New York State Institute for Basic Research in Developmental Disabilities revealed eating walnuts everyday can ward off dementia. The Journal of Alzheimer’s Disease published a research proving that nuts have the ability prevent or slow down the progression of Alzheimer’s, most likely because of the high antioxidant content.
Walnuts, often considered to be a superfood, are one of the best snacks you can possibly have during the day. If their taste isn’t something you particularly enjoy, experiment with adding walnuts to different dishes. They make a great ingredient of salads, desserts and sauces.