When it comes to health benefits, walnuts are one of nature’s superfoods. Their high content of omega-3 fatty acids, protein, minerals, B vitamins, antioxidants, and phytochemicals make them a powerhouse. Walnuts help the skin, cardiovascular system, and brain function, as well as improve balance, reduce inflammation, and exert anti-cancer and anti-inflammatory properties in laboratory studies. Learn more about these walnut benefits!
Improve
Nuts, particularly walnuts, can improve total antioxidant capacity and reduce plasma lipid peroxidation. They are rich in antioxidants and free radical scavengers and may enhance brain function and cellular damage by neutralizing ROS. These compounds have a number of important roles in brain disorders, such as Alzheimer’s disease, Parkinson’s disease, and many age-related chronic diseases. Several other walnut benefits are discussed below.
Balance
Among the many health benefits of walnuts are improved cardiovascular health and better endothelial function. Studies have shown that walnuts can improve blood flow and lower cholesterol levels by about five percent. A recent study suggests that walnuts may lower the risk of cardiovascular disease, diabetes, and obesity. The benefits of walnuts go beyond lowering cholesterol levels. In fact, walnuts may help lower cholesterol levels, a major cause of heart disease.
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Control moods
You might have heard of the benefits of walnuts for improving your mood. They contain omega-3 fatty acids, which can help alleviate many of the symptoms of mood problems, such as irritability, hyperactivity, and tantrums. Walnuts can help children regulate their moods as well as adults fight depression and stress. A recent study published in Nutrients suggests that walnuts may help regulate your mood.
Lower risk of heart disease
Consuming walnuts may lower your risk of heart disease. According to the American Heart Association, walnuts are high in omega-3 fatty acids, which are the same fats found in oily fish. A serving size for walnuts is one ounce of whole nuts or two tablespoons of nut butter. Consuming walnuts regularly can reduce your risk of heart disease by as much as 19 percent. Here are three other ways walnuts can benefit your health:
Reduce inflammatory factors
Inflammation is a significant contributor to cardiovascular diseases, and one of the benefits of walnuts may be their ability to reduce inflammatory factors. Walnuts are rich in polyphenols, g-tocopherol, melatonin, and argin, which increase nitric oxide synthesis and reduce inflammatory factors. Despite these benefits, more research is needed to determine the specific role walnuts play.
Improve blood lipids
The polyunsaturated fatty acids in walnuts may improve blood lipids, thus reducing the risk of cardiovascular disease (CVD). In addition, these fatty acids preserved the oxidative resistance of low-density lipoprotein particles. The effects of walnuts on CVD risk are yet to be fully understood. However, they appear to have important health benefits. In this article, we review the research.
Reduce risk of cancer
A recent study found that a diet high in walnuts reduced the growth of breast cancer in mice. In this study, researchers fed mice diets rich in walnuts, which decreased the levels of insulin-like growth factor, a gene associated with cancer. These findings have implications for both human and animal health. The study concluded that walnut consumption reduced the development of tumors in mice and increased the survival rate. In humans, walnut consumption has similar health benefits.
