Outstanding Health Benefits of Walnuts

Walnuts are single-seeded fruits that are grown from the walnut tree. They contain healthy fats, protein and fibre. Walnuts are consumed in several ways, including raw, roasted, salted and unsalted. This article mentions a few health benefits of walnuts.

1. Improve heart health: Walnuts contain mono-unsaturated and polyunsaturated fatty acids, which decrease LDL (bad) cholesterol and triglyceride levels. This lowers the chances of cardiovascular diseases, strokes and heart health. In addition, walnut oil can improve endothelial function, and whole walnuts can enhance the process of eliminating LDL (bad) cholesterol.
2. Manages weight: Consuming walnuts regularly helps reduce weight and prevent obesity and diseases related to it.
3. Prevents gallstone diseases: Consuming walnuts regularly reduces the risk of cholecystectomy, an operation to remove the gall bladder.
4. Improve bone health: Walnuts contain copper, preventing low bone mineral density and reducing osteoporosis risk. Osteoporosis is when bones become thinner and less dense, making them vulnerable to fracture and break. Copper is also helpful in maintaining collagen and elastin, vital structural components of the body. Walnuts also contain a high amount of manganese that can potentially prevent osteoporosis in combination with calcium and copper minerals. Walnuts also provide magnesium, which is essential for bone formation and helps calcium absorption into the bone.
5. Antioxidants: Walnuts are good sources of antioxidants. Their antioxidant activity comes from vitamin E, melatonin and plant compounds called polyphenols which are high in the skin of walnuts.
6. Anti-inflammatory: Inflammation causes many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer. The polyphenols present in walnuts help fight this inflammation and oxidative stress. In addition, healthy bacteria in your gut convert ellagitannins to compounds called urolithins, which work against inflammation. ALA Omega 3 fat, magnesium, and the amino acid arginine in walnuts can also potentially decrease inflammation.
7. Promotes a healthy gut: Your gut which is rich in health-promoting bacteria and other microbes, is more likely to stay healthy and promote good overall health. Conversely, an unhealthy composition of microbiota can contribute to inflammation and disease in your gut and anywhere else in your body, which increases your risk of obesity, heart disease and cancer. If you consume walnuts, then it supports the health of your microbiota and your gut.
8. May reduce the risk of cancer: Eating walnuts can reduce the risk of a few cancers, including breast, prostate and colorectal cancers. Walnuts are rich in polyphenol ellagitannins, which can be converted into urolithins. Urolithins have anti-inflammatory properties in your gut, which prevent cancers.