12 Proven Health Benefits of Walnuts

Walnuts, known as "brain food," are flavorful and healthy. Walnuts complement any balanced diet with their many health benefits, from heart health to weight management. Here are 12 documented walnut health advantages.


1. Heart Health

Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid that is found in large amounts in walnuts. ALA has been shown to improve heart health by lowering bad cholesterol levels and blood clot risk.

2. Properties of Antioxidants

Antioxidants, like polyphenols, found in walnuts help fight oxidative stress and inflammation in the body. This lowers the risk of getting chronic diseases like cancer and heart disease.

3. Better brain function

Walnuts contain omega-3 fatty acids that are very important for brain health. They help the brain work better and may even lower the risk of cognitive loss that comes with getting older.

4. Managing Your Weight

Even though they are high in calories, walnuts can help you keep your weight in check. Their mix of protein, fibre, and healthy fats makes you feel full, which makes it easier to control your hunger and eat fewer calories overall.

5. Less inflammation

Being anti-inflammatory, walnuts can help people with gout, asthma, and inflammatory bowel disease by lowering inflammation in the body.

6. Better Gut Health

Prebiotic fibres in walnuts feed the good bacteria in your gut, which supports a healthy gut microbiome and makes digestion better.

7. Lower Risk of Type 2 Diabetes

Adding walnuts to your diet might make it less likely that you will get type 2 diabetes. Their antioxidants and proteins help control blood sugar and make insulin work better.

8. Keeping cancer away

A few studies show that the antioxidants and polyphenols in walnuts may help lower the chance of some cancers, like breast and prostate cancer, by stopping cancer cells from growing.

9. Better Bones

Minerals like calcium and magnesium are important for bone health and can be found in large amounts in walnuts. Walnuts can help keep your bones strong and lower your risk of getting osteoporosis.

10. Good Skin

Some of the vitamins and minerals in walnuts, like zinc and vitamin E, help keep skin healthy by protecting it from environmental damage, making collagen, and lowering inflammation.

11. Better Sleep

Melatonin is a hormone that controls when you sleep and wake up. Walnuts have it. Walnuts are a great snack to eat before bed because they may help you sleep better and for longer.

12. Lengthy life

As part of a healthy living, adding walnuts to your diet may help you live longer. The different nutrients and vitamins they have are good for your health and could even help you live longer.

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