There’s no doubt that walnuts are delicious, but there’s much more to them than just that. It’s one of the most nutritious snacks you can eat. Walnuts are one of the best plant sources of protein because of their high levels of omega 3 fatty acids, which are the good fats and have loads of benefits that will be discussed below. In addition, walnuts are rich in fiber, vitamin B complex, magnesium and vitamin E. The health benefits of walnuts are discussed in detail below.
Walnuts and the Heart
In 2003, the FDA recognized the help that walnuts (as well as a few other types of nuts) have a huge role in cardiovascular health. They recommend eating 1.5 oz of walnuts per day as part of a low saturated fat and low cholesterol diet to reduce the risk of Coronary Heart Disease. The omega 3 fatty acids that walnuts contain may also reduce the risk of blood clots on arteries, lower bad cholesterol levels and lower blood pressure.
Walnuts and the Brain
You might’ve also heard that walnuts are “brain food”. Well, there’s more to that statement than their wrinkly appearance. Omega 3 fats increases the brain cell membrane’s ability to eliminate waste while absorbing important nutrients. Studies have shown that a decrease in the intake of these good fats increase the risk of ADHD, temper tantrums, sleep problems and behavioral problems in children.
Walnuts as an Antioxidant
Walnuts also contain ellagic acid, which is a powerful antioxidant that boosts the immune system and have carcinogenic or anti-cancer properties that reduce the risk of developing cancer by protecting the healthy cells from damage caused by free radicals and decreasing the risk of cancer cells to replicate. It also reduces or delays the incidence of neurodegenerative diseases such as Alzheimer’s or Parkinson’s disease.
Walnuts as an Anti-Inflammatory Agent
Omega 3 fatty acids also has anti-inflammatory benefits important for conditions such as asthma, rheumatoid arthritis, eczema and psoriasis.
Walnuts and Bone Health
Walnuts are said to enhance bone health by significantly reducing bone loss because of the omega 3 fatty acids they contain. Studies have been made by measuring N-telopeptides, which is a marker of bone breakdown on several control groups that were given different levels of omega 3 fatty acids and concluded that people with high levels of omega 3 fats have lower levels of N-telopeptides.
Walnuts and your Weight
While people associate nuts with their high fat content and an increased risk of weight gain, the journal Obesity claims that this statement is baseless. “Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.”
Walnuts and the Gall Bladder
Increased intake of walnuts also decreases the risk for developing gall stones. A study conducted in 80,000 women showed a 25% decrease in the risk of developing gall stones. By tossing a few pieces of walnuts in your salad or oatmeal, or simply snacking on them, you’ll reduce the risk of contracting this disease.
Walnuts indeed make great snacks. By incorporating this tasty treat into your diet, you’ll surely experience the wonderful benefits that walnuts provide.