13 Health Benefits of Walnuts

Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.

According to he U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:

1. Energy: 200 calories
2. Carbohydrate 3.89 grams (g)
3. Sugar: 1 g
4. Fiber: 2 g
5. Protein: 5 g
6. Fat: 20 g
7. Calcium: 20 milligrams (mg)
8. Iron: 0.72 mg
9. Sodium: 0 mg

Walnuts are also a good source of:

1. manganese
2. copper
3. magnesium
4. phosphorus
5. vitamin B6
6. iron

They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.
Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.
The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.

Here are 13 science-based health benefits of walnuts.

1. Rich in Antioxidants

Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
It comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts.

2. Super Plant Source of Omega-3s

Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.

3. May Decrease Inflammation
Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
The polyphenols in walnuts can help fight this oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved.

4. Promotes a Healthy Gut
Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.

5. May Reduce Risk of Some Cancers

The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.

6. Supports Weight Control

Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.

7. May Help Manage Type 2 Diabetes

Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.

8. May Help Lower Blood Pressure

Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure.

9. Supports Healthy Aging

Walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that may help support good physical functioning as you age.

10. Supports Good Brain Function

the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain.

11. Supports Male Reproductive Health

Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.

12. Improves Blood Fats

A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.

13. Easy to Add to Your Diet

Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes.

Source: medicalnewstoday

Source: healthline