I love walnuts. When it comes to healthy foods, I believe they are close to the top of the list.
100 g of walnuts contain 15.2 g protein, 65.2 g fat, and 6.7 g dietary fiber. Walnuts contain a lot of polyunsaturated fatty acids (47.2 g), particularly – linolenic acid (9.1 g) and linoleic acid (38.1 g), whereas other nuts are heavy in monounsaturated fatty acids.
In fact, walnuts are a whole food that has the greatest concentration of Alpha-Linolenic Acid of all edible plants.
Because of their pronounced furrows, walnuts have been dubbed “brain food.” The ironic part is that studies have shown regular walnut consumption does indeed enhance brain function!
Walnuts are incredibly rich in nutrients and simple to incorporate into a diet. Because they contain a lot of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium, they are better than the majority of other nuts, including almonds.
Not just that; walnuts are superior to all other dry fruits in every way because they are high in fiber and antioxidants.
Here are a few health benefits of consuming walnuts on a daily basis.
Walnuts Protect Your Heart
Alpha-linolenic acid and linolenic acid, two monounsaturated fatty acids that are heart-healthy, are abundant in walnuts. Levels of bad cholesterol are reduced, while those of good cholesterol are raised.
In one study, regular walnut consumption lowered the bad LDL cholesterol level by 9 – 16%.
Regular walnut consumption may aid in lowering high blood pressure as well. A study noted that participants in the walnut group experienced fewer medication dose increases during the study and had better overall blood pressure control than controls.
Consuming walnuts lowers systolic blood pressure in senior people, especially in those with moderate hypertension.
Walnuts Fight Cancer
Your risk of developing cancer can be reduced by eating walnuts.
This is because they contain a lot of antioxidants and Omega-3 fatty acids, both of which have been shown to prevent cancer.
Walnuts are particularly helpful for pancreatic, breast, and prostate cancer.
Walnuts Promote Healthy Body Composition
Walnuts are a good source of fiber, which helps you feel full for a long time after eating a few. A 100-gram serving contains around 7 gm of quality fiber. They aid in the healthy loss of weight and are extremely protein-rich.
I have previously talked about soluble fiber and its health benefits here.
Walnuts Are Great For Diabetes
Consuming walnuts can lower your risk of type 2 diabetes. Studies show that eating around 30 grams per day or higher can help prevent and control type 2 diabetes.
So if you have diabetes or are looking to prevent it, make sure you reap this walnut’s health benefit through your diet.
Walnuts Power Your Brain
Numerous studies have demonstrated the advantages of walnuts for brain function. For instance, the minerals in the nut may help to prevent inflammation and oxidative stress in the brain.
In a study conducted in Spain, the cognitive function of healthy adult subjects on a Mediterranean diet supplemented with 30 g mixed nuts/day (15 g walnuts, 7.5 g hazelnuts, and 7.5 g almonds) was better than in the control group on a low-fat diet. Memory was significantly improved when compared to baseline scores in that group.
In addition to the above, walnuts are believed to help improve skin health and boost immunity. However, its effects on inflammation (which is the core reason for most health problems) are limited and have recently been disproven.
It is evident from the above that regular walnut consumption has a number of health benefits. Make sure you include them in your daily snack!