Health Benefits of Walnuts
Health Benefits of Walnuts
Walnuts are a round, edible single-seed stone fruits of the walnut tree (juglans) family native to eastern North America but are now commonly grown in China, Iran, California and Arizona.
Walnuts are an excellent source of antioxidants including vitamin E, melatonin and polyphenols. Antioxidants help fight free radicals in the body and may help prevent the risk of chronic diseases.
Walnuts has essential vitamins and minerals including manganese, copper, magnesium, phosphorus, vitamin B6, and iron.
Walnuts are rich in omega 3 fatty acids, monounsaturated and polyunsaturated fats that may help reduce the risk of heart disease.
Studies have shown that consumed 1.5 oz walnuts daily for 8 weeks had a 5% reduction in total cholesterol levels, bad cholesterol levels and triglycerides levels.
Walnuts are rich in protein. Walnuts have anti-inflammatory properties.
Walnuts may help promote a healthy gut. Studies have shown that participants who consumed walnuts everyday for 8 weeks showed an increase in beneficial bacteria.
Walnuts may also promote weight regulation.
Walnuts may also regulate and reduce the risk of type 2 diabetes. Studies have shown that people who consumed 1tablespoon of cold-pressed walnut oil per day for 3 months while taking their diabetes medication and eating a balanced diet had an 8% decrease in fasting blood sugar levels. They also had an 8% decrease in the hemoglobin A1C.
Walnuts may also promote healthy aging.
Walnuts may also support male infertility. Studies have shown that young males who consumed 2.5 oz of walnuts per day for 3 months as part of a western-style diet had improved sperm shape, vitality and motility.
If you are allergic to walnuts or any other nuts then please do not consume.
As always consult with your physician.
Sources:
https://en.wikipedia.org/wiki/Walnut
https://www.healthline.com/nutrition/benefits-of-walnuts
https://www.medicalnewstoday.com/articles/309834
https://health.clevelandclinic.org/health-benefits-of-walnuts
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635