Health Benefits of Walnut and Nutrition Facts

Health Benefits of Walnuts

Walnuts have a lot of polyunsaturated omega-6 and omega-3 fatty acids, which are essential to a healthy diet. Walnuts have many health benefits, but some of the most important ones are that they lower cholesterol, raise the ratio of high-density lipoprotein cholesterol to total cholesterol, reduce inflammation, and improve the function of the arteries. Walnuts are full of nutrients that are important for living a healthy life. 

Reduce the Risk of Developing Cancers

Studies show that walnuts can significantly lower total and LDL cholesterol. In an Iranian study, 52 participants were divided into two groups. The first group ate walnuts daily, while the second did not. The walnut group had 17.1 percent lower triglyceride levels and 9 percent higher HDL cholesterol levels after eight weeks.

Improves Heart Health

According to studies that have already been done, eating nuts lowers the risk of heart disease. One study found that a diet low in calories and high in walnuts helped lower LDL cholesterol and raised systolic blood pressure more than a low-calorie diet alone. 

The studies have shown that eating tree nuts, like walnuts, is linked to a lower risk of heart disease, a smaller waist circumference, higher HDL (good) cholesterol, and a lower chance of being overweight.

Most health experts say that eating walnuts as part of a heart-healthy diet is a good idea because they are high in polyunsaturated fats, which are suitable for the heart. Walnuts also have omega-3 alpha-linolenic acid from plants (ALA). DHA and EPA, which are long-chain omega-3 fatty acids, can be made from ALA.

Research has shown that diets high in omega-3 fatty acids may lower the risk of heart disease and even help people with type 2 diabetes, especially those with high triglyceride levels.

Aids Healthy Weight Loss and Weight Management

Eating nuts has generally been linked with better weight control and less body fat. Several studies, some of which were paid for in part by the California Walnut Commission, have shown that walnuts can help you get to and stay at a healthy weight.

Studies done on their own have also shown that eating nuts are linked to a lower body mass index and a lower risk of metabolic syndrome and obesity. Still, the authors of one research review said that more studies are needed to learn more and figure out which nuts are good for your health.

Walnuts are an excellent way to lose weight because they contain protein and fiber. Protein and fiber can help you feel full. Fiber-rich foods can also help give the body a steady stream of glucose, which keeps blood sugar from going up and down too much. Studies have shown that people who are overweight or obese can lose weight and keep it off by eating foods with fiber.

Adding healthy fats like nuts to your diet is about getting the right amount. Even though nuts are low in carbs, a small serving can have a lot of calories. Even healthy foods, when overeaten, can cause weight gain.

Improves Brain Health

A study published in the Journal of Nutrition suggests that walnut consumption may benefit brain health as we age.

Walnuts contain the highest total phenolic and flavonoid contents of commonly consumed nuts and have the highest antioxidant content.11 Study authors concluded that eating a walnut-rich diet (along with other antioxidant foods) is one of the easiest ways to reduce the risk for age-related cognitive decline.

Control Diabetes

In a one-year program, Australian researchers looked at 50 overweight adult diabetics who were given a low-fat diet plan. However, 30 grams of walnuts were eaten every day by half of the test subjects. In the first three months, the people in the walnut group had much lower insulin levels when fasting.

 Improve Thinking Ability

Walnut makes thinking quick. In a crossover study, 64 college students were given either walnuts or another food. After eight weeks, walnut eaters were 11.2 percent better at guessing words. Walnuts and other foods high in antioxidants can also help people stay healthy longer and think better as they age. 

Allergy

Some people may be allergic to walnuts and experience itching, swelling, hives, and difficulty breathing. It is a dangerous reaction that requires immediate medical attention.

Interaction with medications

Walnuts have a lot of polyphenols and tannins, which can make it hard for some medicines to be absorbed. If you are taking prescription drugs, you should talk to your doctor before consuming large amounts of walnuts.

Gastrointestinal symptoms

Walnuts have a lot of fiber and fat, which can bother some people’s stomachs, especially if they eat a lot. Symptoms may include bloating, gas, and diarrhea.

Weight gain 

Although walnuts are a healthy food, they are also high in calories. You should limit your consumption of walnuts and other high-calorie foods if you are trying to lose weight.

Blood thinning

Walnuts contain high levels of omega-3 fatty acids, which can have a blood-thinning effect. If you are taking blood-thinning medications or have a bleeding disorder, you must talk to your doctor before consuming large amounts of walnuts.

conclusion

walnuts are a nutritious and healthy food, they can cause adverse effects and raise individual concerns for some people. It is essential to be aware of these potential issues and to talk to your doctor