Nutrition

14 Health Reasons to Incorporate More Walnuts into Your Diet

Evidence Based Article ๐Ÿ“„
This article has been based on relevant and up-to-date scientific studies. Our writers are unbiased and objective and present the facts as they are known. Numbers in brackets within the article refer to sources included in the reference list at the end of the article.

Loaded with healthy fats, powerful antioxidants, and a range of other essential nutrients, walnuts are among the most must-haves in the pantry. Theyโ€™re crazily good for your brain, heart, and skin health. Most importantly, walnuts keep cancer growth cells away, lowering the risk of cancer. Read on to find out why you should be eating more walnuts.

1.Boost your heart health

Among all the nuts and seeds, walnuts have the highest content of antioxidants. There are over 20 mmol antioxidants in 100 grams of walnuts, making them highly effective in fighting heart disease thanks to their ability to combat free radicals.

Walnuts are also packed with omega-3 fatty acids that reduce bad cholesterol and stimulate the production of good cholesterol. Keep your heart healthy by consuming at least 20 grams of walnuts each day.

2.Keep diabetes away

All kinds of nuts are great at decreasing a risk of diabetes but walnuts seem to have more power. The study results published in the Journal of Nutrition showed that women who consumed at least 28 grams of walnuts biweekly were 24% less likely to have type 2 diabetes. The researchers suppose men can experience the same effect.

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3.Lose weight

Although walnuts are considered fatty, they can aid in weight loss and help you keep your dream weight off after a special diet.

Studies after studies have found that moderate consumption of walnuts doesnโ€™t lead to weight gain and obesity. The thing is, 1 oz. of walnuts (14 halves) contains 4 grams of protein, 2.5 grams of omega 3s, and 2 grams of fiber. Walnuts provide satiety and help you tame those pesky hunger cravings.

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4.Promote better sleep

Walnuts are an excellent natural source of melatonin, a hormone responsible for regulating sleep and wakefulness. Because melatonin is already synthesized by the body, walnuts boost the blood levels of melatonin, promoting a better sleep.

However, walnuts arenโ€™t a medicine replacement for people suffering from severe sleep disorders, such as chronic insomnia. If you have trouble falling asleep due to stress, try having a few walnuts and a cup of chamomile tea.

5.Combat stress

Speaking of stress, walnuts are an effective stress fighting remedy. The researchers worldwide found that eating walnuts along with walnut oil in moderation can lower both blood pressure responses to stress and resting blood pressure.

Walnuts are plentiful in antioxidants, fiber, and healthy fats like omega-3 fatty acids and alpha linolenic acid, which all promote natural stress reduction.

6.Make your hair look healthy and shiny

Walnuts top many hair-related lists and for a good reason. These nuts are high in biotin (vitamin B7) that strengthens hair, prevents hair fall and stimulates natural hair growth. Walnut oil can also stop your tresses from falling out due to a high concentration of alpha-linolenic acid that helps to promote supple hair.

7.Get glowing glow

Walnuts are fortified with B-vitamins and potent antioxidants that ward off free radical damage and reduce the signs of aging, including wrinkles and premature aging. Moderation is the key here, though. Eating too many walnuts can lead to skin irritation and acne.

8.Boost brain function

Walnuts enable smooth flow and better functioning of the neurons and brain cells and help to improve your concentration, memory, promoting a clearer mind and helping you make decisions faster. Snack on a handful of mixed nuts, including walnuts, whenever you feel sluggish, unproductive, and stressed out.

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9.Improve sperm quality

According to a study conducted by UCLA researchers, consuming 2.5 ounces of walnuts each day can improve semen quality. The study indicated that 75 grams of walnuts daily can enhance the morphology, motility, and vitality of sperm in healthy men.

10.Reduce dementia risk

Consuming walnuts daily can help prevent dementia according to a study done by Dr. Abha Chauhan and his team from the New York State Institute. According to the results, flavonoids and vitamin E in walnuts help to fight harmful free radical chemicals that lead to dementia development.

11.Ward off breast cancer

Walnuts have also been shown to be a powerful cancer-fighting food. They are chock full of omega 3 fatty acids and antioxidants, such as gamma tocopherol, a form of Vitamin E, phytosterols, and melatonin. The synergistic presence of these nutrients helps to delay the growth and prevent the development of breast tumor.

12.Reduce pancreatic cancer risk

Nuts, including walnuts, can also help you reduce your risk of pancreatic cancer. Although thereโ€™s no evidence that walnuts alone can delay the pancreatic cancer growth, researchers keep studying this potential and have already found that the component in these nuts can significantly improve your pancreas health.

13.Add years to your life

A handful of walnuts three times a week will help you live a few years longer. As mentioned above, walnuts have potent anticancer effect as well as maintain good heart health. When eaten correctly and combined with fruit and berries, these nuts ensure the lesser risk of death and better health.

14.Walnuts are safe for pregnant women

While peanuts and cashews may cause allergic reactions in pregnant women, walnuts are absolutely safe to eat. The fatty acids found in walnuts help to reduce the fetusโ€™s chances of developing food allergies. Healthy fats can positively affect the way gut immune cells respond to foreign substances and harmful bacteria, making the fetus less likely to have allergies.

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How Many Walnuts Should You Eat a Day?

Itโ€™s recommended to consume 7 to 9 walnuts per day to reap all the health benefits they have to offer and avoid any side effects they have. If you eat walnuts once in a while, aim to eat at least 30 walnuts per month to improve your overall health. A handful of walnuts has twice as many antioxidants as any other nuts like pecans, cashews, and peanuts.

Is There a Wrong Way to Eat Walnuts?

Walnuts possess tons of health benefits, but they do have some drawbacks too. In rare cases, eating too many walnuts can lead to serious allergic reactions, which can even pose a threat to your life.

Moreover, if you overconsume walnuts, you may experience skin problems, including acne and rashes, throat and tongue swelling, lip cancer, nausea, diarrhea, and other digestive issues. If youโ€™re prone to weight gain, walnut overconsumption can lead to obesity. Thatโ€™s a major reason why moderation is the key when it comes to eating nuts.

The Final Word

Walnuts are amazing nuts and have plenty of health benefits. Try to incorporate them into your weekly diet and youโ€™ll see what a positive impact it will have on your overall health.

References:

  1. http://www.integrativecanceranswers.com/walnuts-the-new-breast-cancer-fighting-food/
  2. https://www.ncbi.nlm.nih.gov/pubmed/24500933
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652880/
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