You will definitely like the benefits of eating walnuts daily

Friday, September 24, 2021

Walnuts, considered a dried fruit, have always been considered medically beneficial.

Walnuts contain proteins, vitamins, minerals, and fats that help lower cholesterol levels in the body, which also reduces the risk of a heart attack. In recent decades, the interest of experts in this field has increased and the United States holds a conference every year. So far, medical science has proven the benefits of walnuts.

Full of Antioxidants

Eating walnuts has more antioxidant activity in the body than any other nut. Vitamin E, melatonin and the plant compounds polyphenols make it rich in antioxidants. A study of healthy adults found that eating a diet rich in walnuts protects against oxidative stress caused by harmful cholesterol LDL after eating.

This is very useful because LDL cholesterol builds up in the arteries and increases the risk of atherosclerosis (a heart disease).

The Best Source of Omega-3 Fatty Acids

Walnuts have the highest amount of omega-3s compared to any other nut. Eating one ounce or 28 grams of walnuts contains 2.5 grams of omega-3 fatty acids.

The botanical source of omega-3 fatty acids is called alpha-linolenic acid (ALA), and it is recommended that men make 1.6 grams of ALA daily and women 1.1 grams of ALA. Eating a small number of walnuts a day can meet this need.


Inflammation causes a number of diseases, including heart disease, type 2 diabetes, Alzheimer's disease, and cancer, and also increases oxidative stress.

The polyphenols in walnuts help fight this oxidative stress and inflammation. Ellagitannins, a subgroup of polyphenols, play an important role in this regard. Beneficial bacteria in the stomach convert ellagitannins into compounds called urolithins, which are linked to protection against inflammation.

ALA Omega 3 fatty acids, magnesium, and amino acids are also helpful in reducing edema.

Make the Digestive System Healthy

Research reports have shown that if the number of health-promoting bacteria and other germs in the stomach is high, the digestive system and overall health will improve.

In contrast, more bacteria and germs cause inflammation and gastrointestinal diseases, and an increased risk of obesity, heart disease, and cancer. People's dietary choices affect the accumulation of these germs, and eating walnuts helps increase the number of healthy bacteria. A study of 194 healthy people found that eating 1.5 ounces or 4 grams of walnuts a day for 8 weeks increased the number of healthy bacteria.

Possible Protection Against Different Types of Cancer

Observational research reports on animals and humans have shown that eating walnuts can reduce the risk of certain types of cancer, including breast, bladder, and others.

As noted above, walnuts are rich in a variety of polyphenols called ellagitannins which are converted by certain bacteria in the stomach into specific compounds urolithins. Urolithins are compounds with anti-inflammatory properties that can protect against colorectal cancer while reducing the risk of other types. The hormone-like properties of urolithins block hormone receptors in the body, which also reduces the risk of hormone-related cancers, including breast and bladder cancers.

Further research is needed to confirm these findings.

Helps to Control Body Weight

Walnuts are high in calories, but research reports suggest that eating these nuts helps control unhealthy eating habits. In one study, a drink containing 48 grams of walnuts was consumed daily for 5 days, reducing volunteers' appetite and appetite.

Research has also shown that the use of this drink stimulates the part of the brain that resists the urge to eat foods that increase body weight. By the way, more research is needed in this regard, but there is no harm in eating some of it.

Helps control and reduce the risk of type 2 diabetes

Observational research reports suggest that eating walnuts reduces the risk of type 2 diabetes due to weight control. Excess body weight increases the risk of high blood sugar and diabetes.

But in addition to weight loss, it is also helpful in controlling blood sugar. In a controlled study of 100 diabetic patients, they were given one tablespoon of cold-pressed walnut oil daily for 3 months while continuing to use their usual diabetes medications and a balanced diet.

After 3 months, their empty stomach blood sugar levels dropped by 8%. People who used walnut oil had an 8% decrease in hemoglobin A1C levels.

Decreased Blood Pressure Levels

High blood pressure is one of the major factors that increase the risk of heart disease and stroke. Some research reports suggest that eating walnuts helps lower blood pressure levels. One study included 7,000 people at risk of heart disease who were fed a daily diet of 28 grams of fruit, vegetables, fish, and olive oil, including 14 grams of walnuts. Were

Researchers have found that the use of nuts, along with foods that are good for heart health, slightly improves the level of high blood pressure, but even this small reduction reduces the risk of dying from heart disease.

Healthy old age

As you grow older, you need to maintain healthy bodily functions, and healthy eating habits can help. An 18-year study of 50,000 older women found that eating a healthy diet could reduce the risk of dementia by up to 13 percent.

Walnuts are one of the foods that are considered part of a healthy diet. Walnuts contain vitamins, minerals, fiber, fats, and plant compounds that help maintain good bodily functions.

Great for the Brain

Walnuts are also considered to be good for the brain and have been proven in research reports. Animal and test-tube research reports have found that the nutrients in walnuts reduce inflammation and oxidative stress.

Research reports on older people linked eating walnuts to improved brain function. The results are encouraging, but more research is needed.

Supports Male Reproductive Health

Excessive consumption of junk food has been linked to affecting sperm function in men, but eating nuts can help improve sperm health. In a study of 117 healthy young men addicted to Western foods, they were given 75 grams of walnuts a day, which improved sperm function. More research is needed, but eating walnuts can benefit men in this regard.

Improves Blood Fat Levels

Elevated blood LDL cholesterol and triglyceride levels increase the risk of heart disease. Eating walnuts lower cholesterol levels.

194 healthy people were given 43 grams of walnuts daily for 8 weeks, which reduced overall cholesterol levels by 5%, LDL cholesterol levels by 5%, and triglyceride levels by 5%.

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