Contained in this list are nine significant benefits that have been certified accurate by health professionals. They'll make you want to eat as many walnuts as you can every day!
1. Makes a Healthy Gut
A healthy gut has an abundant supply of beneficial bacteria as well as other essential microbes. This, in turn, leads to good health and an overall robust digestive system.
Eat walnuts, and you can ensure that your gut and its microbiology are healthy. A scientific study reports that in 194 healthy adults that ate 1.5 ounces (43 grams) of walnuts every day for eight weeks, they had an increase in beneficial bacteria compared to a period of not eating them.
What more, a healthy gut is equal to lowered risks of disease.
2. Reduces the Risk of Some Cancers
Scientists have reported that numerous animal and human observational studies conducted have shown that continually eating walnuts may reduce your risk of certain cancers.
This includes some of the most common types: breast, prostate, and colorectal cancers. Experts say this benefit is accrued to constituents like polyphenol ellagitannins, which gut microbes can convert to urolithins.
The urolithins subsequently prevent inflammation in your gut, thus protecting against colorectal cancer and other forms of cancer.
3. Gives You a Rich Dose of Antioxidants
Walnuts contain more antioxidants than any other nut; this comes from important constituents like vitamin E, melatonin, and polyphenols.
Thus, they promote overall health by reducing the oxidative damage of "bad" LDL cholesterol commonly known to cause atherosclerosis.
4. Can Help You Lose or Maintain Your Weight
Studies report that although walnuts contain a lot of calories, they provide lower energy than expected when consumed.
These nuts have also been proven to help people control food consumption; you'd agree that that is a crucial aspect of losing weight.
5. Provides You with a Large Dosage of Omega-3s
Walnuts contain 2.5 grams per 1-ounce (28-gram) of omega-3 fats per serving. This is notably higher than other nuts, which again makes the walnuts perhaps the best nut choice.
This makes them beneficial to the heart as omega-3 fats are known to help lower the risks of developing heart diseases.
6. May Help Manage Type 2 Diabetes and Lower Your Risk
Eating walnuts helps you control weight gain. Incorporating them into your daily meals will help you lose weight and therefore reduce your risk of type 2 diabetes.
It is also very beneficial for people with type 2 diabetes as it helps control blood sugar.
7. Improves Blood Fats
As mentioned above, walnuts notably reduce the blood's level of "bad" LDL cholesterol and triglycerides, which is frequently linked to heart diseases.
Furthermore, walnuts have been constantly proven to decrease general cholesterol levels in the blood, thus promoting overall health.
Eating at least 1.5-ounce serving of walnuts everyday may, therefore, help you lower harmful cholesterol and triglyceride levels.
8. Supports Good Brain Function
Over many years of studies, scientists have reported that walnuts are perfect for mental health because they are rich in polyunsaturated fat, polyphenols, and vitamin E.
This makes them very beneficial to the brain's functions and protects from debilitating diseases like Alzheimer's.
9. Helps You Age Healthily
Overall, walnuts promote good health and, subsequently, help rejuvenate the human system so that you remain youthful and free of numerous diseases that commonly arise with aging.
What makes walnuts even better is that they can be incorporated into everyday meals. You can have them sprinkled on salads, mixed into bread dough, or crushed to make a barbecue sauce.
The possibilities are endless!