Being hailed as the healthiest nut in the world, walnut has become the latest food item to gain the status of ‘superfood’. Besides boasting a wealth of healthy fats, fibre, vitamins, and minerals, scientists from the University of Scranton, USA have discovered that walnuts are rich in antioxidants and other nutrients.
There’s so much interest in this nutritionally precious nut that for the past 50 years, scientists and industry experts have been attending a Walnut Research Conference at the University of California, Davis to discuss the latest walnut health research and other matters related to walnut.
Walnuts are chock-full of plant compounds and several vitamins and minerals, including calcium, iron, selenium, potassium, copper, folic acid, phosphorus, manganese, vitamin B6 and vitamin E. According to research, snacking on one ounce or about seven walnuts a day can help to reduce cholesterol levels and even stave off diseases.
Here are 8 science-based health benefits of walnuts:
1. Rich in antioxidants
Walnuts contain massive amounts of polyphenols, an antioxidant that prevents tissue damage from molecules. A handful of walnuts contains almost twice the antioxidant content of an equivalent amount of any other commonly consumed nuts whereas an ounce of walnuts has more antioxidants than the daily amount of what an average person gets from consuming fruits and vegetables.
2. Supports brain health
Not only does the shape of a walnut, along with its many folds and wrinkles resemble a tiny brain, walnuts are also the most important nut for brain health.
There has been considerable evidence from animal and human studies to suggest that dietary consumption of 1-2 oz of walnuts per day can improve cognitive function as well as reduce the risk of other diseases, such as depression, cardiovascular disease, and type 2 diabetes, which are risk factors for the development of dementia.
3. May reduce risk of some cancers
According to the American Institute for Cancer Research, all nuts contain cancer-preventing properties, but walnuts are the most studied by scientists than other types of nuts.
Clinical studies have shown that walnuts exhibit the ability to block estrogen receptors, which slows down the growth of breast cancer cells.
A plant chemical from walnuts called pedunculagin is metabolized into urolithins by the body. Urolithins bind to estrogen receptors and may help prevent breast cancer.
A clinical study on mice conducted at Marshall University shows that eating two ounces of walnuts a day for about two weeks slowed breast cancer growth and reduced the risk of developing breast cancer.
4. May lower inflammation
Walnuts contain a wealth of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts are rich in alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep our blood vessels and blood lipids healthy. Two large studies found that your risk of heart disease can be reduced by as much as 50% by having five servings of nuts a week.
5. Rich in plant Source of Omega-3s
Walnuts contain a high amount of omega-3 fatty acids, which are very important for the health of our body and brain. Consuming the right amount of omega-3s can stave off depression, anxiety, and heart disease, reduce symptoms of metabolic syndrome, fight inflammation, fight autoimmune diseases, prevent age-related mental decline and Alzheimer’s disease, improve eye health, and much more.
6. May help lower your overall cholesterol
A handful of walnuts every day (about ½ cup) in combination with a Mediterranean heart-healthy diet can work wonders on lowering cholesterol levels. You can accomplish great health benefits by incorporating a single food such as walnut that is easy to consume and delicious, easy to carry, and doesn’t need to be cooked.
According to the American Heart Association, healthy older adults who ate a handful of walnuts a day for two years lowered their level of low-density lipoprotein or LDL cholesterol levels modestly.
Research has found that participants’ total and LDL (bad) cholesterol levels fell significantly when they incorporated walnuts into their diet every day. Their weight also remained stable whether or not they reduced other calories. Their overall diets were also healthier when they were consuming walnuts.
7. Good for the health of your heart and gut
A new trial suggests that people who eat walnuts every day may have better gut health which in turn leads to better heart health.
In 2019, researchers from Pennsylvania State University in State College found that participants who replaced saturated fats with walnuts experienced better cardiovascular health, particularly improvements in blood pressure.
8. Helps reduce blood pressure
According to a new study, walnuts combined with a diet low in saturated fats may help lower blood pressure for those at risk of cardiovascular disease.
Summary
Walnuts are the powerhouse of nutrients and disease-fighting chemicals for optimum health. With such amazing health benefits that you can reap from this delicious pick-me-up snack, you’d be ‘nuts’ not to add a handful of walnuts into your daily diet.
There are so many ways to enjoy walnuts – pair them with yoghurt, dip them into melted dark chocolate, add them into smoothies, granola and overnight oats, whip up a delicious walnut pesto for pasta or bread spread, add them into salads, toss them into stir-fries, or simply munch on lightly toasted walnuts as a healthy snack in between meals to satiate hunger pangs.
Walnuts may be a stunning nut with enormous health benefits but people who are allergic to nuts must avoid them.
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