Health Benefits of Eating Walnuts

Health Benefits of Eating Walnuts

Walnuts, part of tree nut family offers significant health benefits and Nutritionists certainly recommend them adding to their daily diet. One Ounce includes 7 shelled walnuts, or 14 walnut halves. High in calories, rich in heart-healthy monounsaturated fats and omega-3 fatty acids, Walnuts protects against metabolic syndrome, cardiovascular problems, type 2 diabetes and certain types of Cancers. Eat walnuts by adding them to salads, vegetable dishes, fruit, or dessert.

Here is the list of the health benefits of eating walnuts. Read them on

1. Heart Health

Walnuts offer plenty of benefits for the heart and circulatory system. It helps in stimulating blood vessels respond to various stimuli in a healthy manner. Research studies have shown that walnuts have shown a positive impact on the antioxidant and anti-inflammatory nutrients, proper blood composition, balance in inflammation-regulating molecules. It is beneficial improving a wide variety of cardiovascular functions, including blood pressure.

2. Lowers Risks in Metabolic Syndrome

According to a research, one in four adults in US is facing diagnosis with Metabolic Syndrome (MetS), which is a constellation of health woes including high blood pressure, inadequate HDL cholesterol, Obesity and excessive  blood fats. Eating one ounce of walnuts daily for two-three months can lower MetS-related problems. Plus, they do not cause any weight gain.

3. Treats Type-2 Diabetes

People with type 2 diabetes are a higher risk of cardiovascular problems. Consumption of walnuts daily increases flexibility in cardiovascular function, lowers LDL cholesterol and total cholesterol and reduces the fasting insulin levels, benefiting the type 2 diabetics.

4. Memory Enhancer

Walnuts not only contain heart healthy monounsaturated fat, but they are natural sources of vitamins, Minerals, Folate and antioxidants that ensure the proper functioning of Brain. DHA in omega-3 fats is found to boost brain and promote brain healing including increasing inferential reasoning in young adults.

5. Anti-Cancer Properties

Walnuts are packed with cancer-fighting potential compounds such as alpha-linolenic acid and melatonin, which can cut the risk of breast cancer, Prostate cancer. Including other nuts in daily diet can block colorectal cancers. The antioxidant properties lowers risk of chronic oxidative stress, and the anti-inflammatory properties reduces the risks of chronic inflammation, and these combined pose the greatest risk of cancer development.

6. Promotes Bone Health

The essential fatty acids called alpha-linolenic acid and its compounds promote the bone health, increasing calcium absorption and deposition, while reducing urinary calcium excretion. Walnuts also fight against inflammation, and this aids in keeping the bones stronger as you age.

7. Weight Management

Walnuts are high in fat, calories, and carbohydrate content, and therefore assumed to gain weight. However, a research study by Sabaté et al. (2005) at the Loma Linda University, California has found that consuming 35 grams of walnuts per day over a period of year did not result in any significant weight gain.

8. Anti-Ageing

Walnuts not only make you healthier, but delays the ageing process and improves skin texture and complexion. The free radical fighting antioxidants and skin nourishing omega 3 oils together with Vitamin E fights the wrinkles, keeps skin moisturized and radiant.

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