10 Breathtaking Health Benefits of Walnut

Health Benefits of Walnut

Walnuts are a very healthy fruit and contains a lot of numerous health benefits. The health benefits of walnut includes its good fats. These fats are called the polyunsaturated fats. These are way better than saturated fats. 

Walnut also contain omega 3 fatty acids and antioxidants. They are also very easy to find. So, adding them to your diet won’t be difficult at all. Without wasting time, let's look at some of the health benefits of walnut.


Health Benefits of Walnut

1. Promotes Brain Health 

Walnuts contain neuroprotective compounds that boost brain health. Walnuts also contains vitamin B6 and B7 that improves cognitive ability and prevent memory decline respectively. There are a lot of bad habits that can damage your brain. However, eating healthy, sleeping well and engaging in physical activities can improve your brain function. 

2. Helps Regulate Sleep

Melatonin is present in the bio-available form in nuts. Melatonin is a hormone that helps in inducing and regulating sleep. Basically, if you have insomnia or you’re finding it difficult to sleep, you can find your cure in walnuts.  


3. May Lower Blood Pressure

Research has shown that eating walnut may help in lowing the risk of a high blood pressure (Hypertension), and improve heart health. Eating one (1) ounce of walnuts daily can improve blood pressure and boost the overall function of your heart. This include healthy persons under stress.


4. Boost Healthy Aging

It is important to keep a healthy body as you age. This ensures one maintain their mobility function. When it comes to living healthy, healthy foods are paramount. An observation study shows that walnuts and other healthy diets can lower the risk of physical impairment by 13%. This means, when you eat a healthy diet regularly, including walnuts, which have essential vitamins, fiber and minerals, you may reduce the possibility of physical impairment.


5. Supports the Male Reproductive Health

Although there haven't been enough research concerning the relationship between walnuts and men's fertility, there have been some studies that proves that walnut reduces oxidative damage in animals. This aids in protecting their sperm. 

Another study suggests that eating 2.5 ounces or 75 grams of walnuts daily can improve sperm shape, vitality and mobility. This research included 117 healthy men that eat 2.5 ounces of walnuts daily for 3 months. And they improved the quality of sperm as compared to those who didn't. 


6. Helps in Managing Type 2 Diabetes

A study was conducted with 100 individuals with type 2 diabetes. This study ensured that each individual consumed 1 tablespoon of cold-pressed walnut oil a day for 3 months while taking their diabetes medication and a healthy diet. This resulted in 8% decrease in fasting blood sugar. You can also try this method of using okra to treat diabetes


7. Walnuts Can Reduce Risk of Cancer

Eating walnuts are beneficial to both men and women. It is evident that walnut may reduce your risk of certain cancers. These includes; prostate cancer, breast cancer among others. 

Walnuts are rich in the polyphenol ellagitannins, certain gut microbes that convert these to compounds called urolithins. 

Urolithins have anti-inflammatory properties in your gut which may protect you against colorectal cancer and many other cancers.


8. May Improve Heart Health

Walnuts are rich in omega 3 fatty acids, amino acid that improves heart health. They also contain essential fatty acids that can help prevent coronary heart diseases by improving a healthy lipid supply. Eating walnuts can also reduce LDL (bad cholesterol) and increase the level or HDL (good cholesterol). 

9. Can Cleanse The Digestive System

Walnuts have great health benefits in our everyday life. Another benefit of walnut is its ability to detox and remove toxins and waste from your digestive system. Studies also suggest that walnut improves and cures constipation. Eating walnuts often can increase the level of lactobacillus, roseburia, and ruminococcus, hence improve gut function.

10. Supports Pregnancy

For pregnant women, there are dos and don’ts. Eating healthy when pregnant does not only keep you healthy and energetic but keeps your baby healthy too. Research has shown that walnuts increase blood metatonin. This aids in regulating sleep. Another study reported that when pregnant women consumed a diet rich in nuts during their first trimester of pregnancy, there is an improvement seen in the neurodevelopment of the child. 

Breathtaking health benefits of walnut


Frequently Asked Questions

How to Use Walnuts

To reap all the awesome health benefits of walnuts, its adequate use is essential. Mostly, walnuts are soaked in water for few hours before use. However, there are many ways to include walnuts in your diet. You can crush and add them to smoothies, cereals. You can also roast it or eat it raw. Eating them raw is better. Most of its nutrients stays intact and benefits you better.

Is Walnut Healthy?

Walnuts are one of the healthiest nuts among all nuts. For starters, research has shown that all nuts have good nutritional qualities. However, walnuts tend to heave greater benefits and are much healthier than almonds, peanuts, pecans among others. Walnuts also have polyunsaturated fats which is far better than saturated fats.

How Much Walnuts is Enough?

A handful of walnut is enough for the day. Eating too much might not be a good idea, due to its high fats and calories. It may cause discomfort and even a stomach or abdominal pain if eating in excess. However, eating ten (10) whole walnuts a day won’t cause any health problems. 

Walnuts in Pregnancy

Just like I explained above, walnuts are beneficial to both pregnant women and lactating mothers. Vitamin B complex present in walnuts are very beneficial to fetal growth. 

Can You Eat Walnuts While on a Keto?

Ketogenic diets are a trend. Eating low carb diet and healthy fats is becoming the best decision for many. Either you want to lose weight or stay healthy, ketogenic diet is definitely something to try. And of cause, walnuts are good for you if you’re on a keto diet. You can also try these keto supplements if you’re on keto or want to try keto.

Does Walnuts Thin Your Blood?

Walnuts are rich in heart-healthy fats which may improve heart health and reduce your risk of heart disease. Walnut contains arginine which turns into nitric acid. Nitric acid is a vasodilator, meaning, it increases the size of your blood vessels. This may lower your blood pressure. 

Bottom Line

Walnuts as shown in this article has so many essential health benefits. Its antioxidants protects the body against disease. To reap all the health benefits of walnuts, eat at least two (2) whole walnuts daily. 

Although walnuts are nutritious and beneficial to your body, it’s important to note that, it might trigger allergies. So, if you’re allergic to nuts, please avoid walnuts as well so you don’t put your life at risk. 

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1 comment

  1. I love walnuts so I'm thrilled to find out that they're really good for me too. I include them in salads and in pasta sauces... they're really versatile so it isn't difficult to eat 2 whole nuts a day. So, now I have an excuse to keep munching. Thank you.

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