8 Top Health Benefits Of Walnuts: Explore The Superfood

Written by Dr. Amber Jones
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Does anyone recommend that you consume walnuts to improve your health? If yes, then one question must have come to your mind: how do walnuts react with a body if it is consumed every day? What are The Benefits Of Walnuts? Also, you must be curious to know if they really provide essential nutrients to pursue a healthy lifestyle.

Well, the simple answer is walnuts have been considered a superfood for centuries due to their nutritional facts in a single shell. It contains a variety of nutrients that can aid in various benefits to human health. So, let’s go through this article in detail to understand the utmost benefits of having walnuts on a regular basis, along with their nutritional value.

Should You Include Walnuts In Your Daily Diet?

Before understanding its advantages, it is essential to know about the nutritional benefits of walnuts if you add them to your daily diet. Walnuts are not the new food in our lives, as they have been used in various dishes for centuries and also contain a plethora of nutrients in a small shell. According to recent studies, they also help lower LDL cholesterol and aid in weight management.

Top Health Benefits Of Walnuts

Additionally, you can find several research studies that suggest walnuts are a good choice for a healthy lifestyle. They are also rich in fibers that improve digestion and contain fats, proteins, vitamins, and minerals. Therefore, it is said that consuming them daily can contribute to various health benefits that we have discussed below.

Top 8 Health Benefits Of Consuming Walnuts

1. Contribute To Improve Your Brain Functioning

Walnuts have been considered the best choice to improve brain function for centuries. Its single unit contains a huge amount of omega-3 fatty acid that carries antioxidant and anti-inflammatory properties within it. As a result, consuming walnuts in your daily diet can help to improve your memory and cognitive health.

2. Helps To Reduce Stress Like Depression And Anxiety

In addition to improving your brain function, the fruit can also help reduce mental stress and provide relief from depression and anxiety. This is because walnuts have neuro-supportive components polyphenol, melatonin, folate, and vitamin E, which benefit your mental health. Additionally, having walnuts regularly for 16 weeks may improve your sleeping quality, which aids in your overall health.

3. Aid In Cardiovascular Health

Nuts are always considered to maintain healthy hearts because they contain all the elements required for improved blood circulation. Among them, walnut stands as the top priority because it is certified by the American Heart Association.

This nut meets all the criteria that are essential for improved cardiovascular health, which includes low sodium, which is the biggest culprit of various heart diseases, and even contains Vitamins A and C, including minerals like iron, potassium, and calcium.

4. Prevent Issues Like Type-2 Diabetes

Apart from improving your heart health, walnuts are also known to maintain the required blood sugar level in the body. According to the reviews published in “Nutrients,” this fruit is rich in protein, fiber, and healthy fats that help to stabilize blood sugar levels.

In addition, these amazing nuts are also low in sugar, which especially aid benefits in type 2 diabetes and other conditions that can contribute to increasing the risk of diabetes.

5. Aid In Your Physical Ability

As we know, walnuts are the powerhouse of nutrients that may aid in our mental health. In the same way, regular consumption of walnuts can also improve your physical abilities, which tend to slow down with increasing age and even various health issues. It is packed with essential nutrients like vitamins, minerals, fiber, and others, which help to maintain your mobility and independence throughout your life.

6. Reduce The Risk Of Stomach Related Issues

Walnuts can be a great choice for people who occasionally suffer from upset stomach and other gastrointestinal issues. These nuts contain prebiotic properties that help to increase the growth of beneficial bacteria. They help improve the gut health of an individual while lowering the risk of inflammation.

7. Helps To Fight Against Life-Threatening Diseases

Walnuts are also rich in polyphenols, which are also called ellagitannins, and these ellagitannins are converted into components like urolithins by the involvement of gut microbes. Further, these components aid in reducing the risk of deadly diseases like breast and colorectal cancer.

8. Supports In Reducing Calories

At last, you will be happy to know that walnuts can also help maintain your required weight. According to nutrition research, consuming walnuts can provide sufficient fiber, which can make you feel full for a long time. This may help you to satiate your appetite without compromising the nutritional needs of your body and stop you from overeating.

Can Walnuts Gives Any Side Effects If Consumed Everyday?

Walnuts are considered a superfood due to their nutritional content and nutritional health benefits. In some cases, you need to stay away from it as consumption of this nut can affect your health. If you have some allergic issues like tree nut allergy, then you must avoid it as it may raise your symptoms.

Additionally, if you are following a low-calorie diet, then this dry fruit is not for you. These fruits are high in protein and fats, which can potentially raise your calorie intake. As a result, it may affect your weight management program by increasing your calories up to 10%.

Walnuts are also highly interactive with some medications like thyroid and other similar diseases. So, before including it in your diet, kindly consult your doctor or a professional nutritionist.

Wrap Up

So, walnuts are exceptionally highly nutritious nuts that have various health benefits. You can find various studies that suggest it is a superfood that helps lower LDL cholesterol and promote proper weight management. Additionally, the nut is also beneficial for heart health and maintaining the required blood sugar level.

With this evidence, you can include it in your diet and consume it daily to promote overall health. But make sure you don’t have any allergic problems or medical issues like thyroid, as it can easily interact with the medicines and make the situation more chronic.

References

  • Torres L.L., Quaglio N.B., de Souza G.T., Garcia R.T., Dati L.M., Moreira W.L., Loureiro A.P., de Souza-Talarico J.N., Smid J., Porto C.S., et al. Peripheral oxidative stress biomarkers in mild cognitive impairment and Alzheimer’s disease. J. Alzheimers Dis. 2011;26:59–68. doi: 10.3233/JAD-2011-110284. [PubMed]
  • Birben E., Sahiner U.M., Sackesen C., Erzurum S., Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ. J. 2012;5:9–19. doi: 10.1097/WOX.0b013e3182439613. [PMC free article]

Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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