Eat 5 Walnuts Daily to Reduce Heart Disease Risk by 22%:
“Health Benefits of Walnuts”
Walnuts, categorized under dry fruits, have long been considered beneficial for health.
Walnuts contain proteins, vitamins, minerals, and fats that help lower cholesterol levels in the body, reducing the risk of heart attacks.
In recent decades, experts have become increasingly interested in this nut, with the United States even hosting an annual conference.
The Health benefits of walnuts are:
Research on healthy adults showed that a walnut-rich diet provides protection against harmful LDL cholesterol and oxidative stress.
This is crucial because LDL cholesterol accumulates in arteries, increasing the risk of atherosclerosis (a heart disease).
The plant-based source of omega-3 is called alpha-linolenic acid (ALA).
Men require 1.6g and women 1.1g of ALA daily.
Eating a moderate amount of walnuts daily fulfills this requirement.
Inflammation Reduction
Inflammation causes various diseases, including heart diseases, type 2 diabetes, Alzheimer’s, and cancer, and also increases oxidative stress.
The polyphenols present in walnuts help fight this oxidative stress and inflammation. A subgroup of polyphenols, ellagitannins, plays an important role in this regard.
The beneficial bacteria in the stomach convert ellagitannins into compounds called urolithins, which are linked to protection against inflammation.
ALA omega-3 fatty acids, magnesium, and amino acids also help reduce inflammation.
Promotes Digestive Health
Research reports have shown that having a higher number of beneficial bacteria and other microorganisms in the stomach improves digestive health and overall well-being.
On the other hand, an increased number of harmful bacteria and microorganisms causes inflammation and stomach diseases, increasing the risk of obesity, heart diseases, and cancer.
People’s dietary choices affect the assembly of these microorganisms, and the habit of eating walnuts helps increase the number of beneficial bacteria.
Protection Against Various Cancers
Observational research reports on animals and humans have shown that eating walnuts may reduce the risk of specific types of cancer, including breast, prostate, and colorectal cancer.
As mentioned earlier, walnuts are rich in ellagitannins, which are converted by stomach bacteria into specific compounds called urolithins.
Urolithins are anti-inflammatory compounds that may protect against colorectal cancer and reduce the risk of other types of cancer.
The hormone-like properties of urolithins block hormone receptors in the body, reducing the risk of hormone-related cancers, including breast and prostate cancer.
Body Weight Control
Although walnuts have high calories, research reports suggest that eating walnuts helps control unhealthy eating habits.
A study found that drinking a walnut-based beverage containing 48 grams of walnuts per day for five days reduced volunteers’ appetite and hunger.
The study also found that consuming the beverage activated the part of the brain that resists weight-gaining foods.
While more extensive research is needed, eating a moderate amount of walnuts poses no harm.
Controlling and Reducing Type 2 Diabetes Risk
Observational research reports suggest that eating walnuts reduces the risk of type 2 diabetes, mainly due to weight management.
Excess body weight increases blood sugar levels and diabetes risk.
However, walnuts also help control blood sugar levels beyond weight management.
A controlled study of 100 diabetes patients found that consuming one tablespoon of cold-pressed walnut oil per day for three months, along with their regular diabetes medication and balanced diet, reduced fasting blood sugar levels by 8%.
The study also found an 8% reduction in hemoglobin A1c levels among participants who consumed walnut oil.
Reduction in Blood Pressure Levels
High blood pressure is one of the major factors increasing the risk of heart diseases and strokes.
Some research reports suggest that eating walnuts helps reduce blood pressure levels.
A study involved over 7,000 individuals at risk of heart disease, who were given a diet rich in fruits, vegetables, fish, and olive oil, along with 28 grams of various nuts, including 14 grams of walnuts, daily.
Researchers found that consuming nuts with a heart-healthy diet slightly improved blood pressure levels, which also reduced the risk of death from heart diseases.
Healthy Aging
Maintaining healthy physical functions is crucial with increasing age, and healthy dietary habits can help.
An 18-year study of 50,000 older women found that consuming healthy foods reduced the risk of physical function decline by 13%.
Walnuts are considered a healthy food and contain vitamins, minerals, fiber, fats, and plant compounds that help maintain physical functions.
Best for Brain Health
Walnuts are considered beneficial for brain health, and research reports have proven this.
Animal and test-tube studies found that walnuts’ nutritional components reduce brain inflammation and oxidative stress.
Studies on older individuals linked walnut consumption to better cognitive functions.
Although results are encouraging, further research is needed.
Supports Men’s Reproductive Health
Consuming junk food is linked to impaired sperm function in men, but eating walnuts may improve sperm health.
A study of 117 healthy young men found that consuming 75 grams of walnuts daily improved sperm function.
Further research is needed, but walnuts may benefit men’s reproductive health.
Improves Blood Fatty Acid Levels
Increased levels of harmful LDL cholesterol and triglycerides in the blood increase heart disease risk.
Consuming walnuts reduces cholesterol levels.
A study of 194 healthy individuals found that eating 43 grams of walnuts daily for 8 weeks reduced: