Walnuts are often overlooked, but many nutritionists believe they’re worth eating every day. So, what are the benefits of walnuts? Studies show that health improves, and the risk of certain diseases is reduced. Here’s how they help the body.
They’re a Source of Fatty Acids
Scientists believe that walnuts are beneficial for the body due to their high content of omega-3 and omega-6 fatty acids. This is a group of polyunsaturated fats that reduce
cholesterol levels and the risk of developing cardiovascular disease.
They’re Rich in Antioxidants
Walnuts contain polyphenols, flavones, and terpenes, which provide an antioxidant effect and protect cell membranes from free radical damage. Therefore, you can reduce the risk of developing various nervous system diseases and support the heart and blood vessels by adding this product to the diet.
They Heal the Intestines
Scientists conducted a study in which 194 participants ate 43 grams of walnuts daily for eight weeks. Fecal samples were then taken from the subjects. It turned out that the experimental diet increased the number of beneficial bacteria in the microflora and thus improved the condition of the intestines. The study looks promising, and its authors believe that additional projects are needed on the subject.
They May Reduce the Risk of Cancer
As we mentioned above, walnuts help the intestines. It turned out that if you maintain its normal microflora, you can reduce the likelihood of developing cancer. Indirectly, this is confirmed by an experiment conducted on mice. They had improved microflora and significantly reduced the risk of colon cancer.
Another study found that nuts in women reduced the risk of developing malignant neoplasms in the breasts by two to three times. Scientists also believe that the proteins contained in this product can reduce the likelihood of melanoma and other types of cancer.
They Can Help Control Weight
It turns out that if you eat walnuts every day, you can reduce hunger and appetite. This is due to the activation of some regions of the brain that control the urge to eat. As a result, it may feel easier for a person to lose weight. Also, scientists have found that walnuts do not lead to a set of extra pounds, despite their high-calorie content.
Reduce the Risk of Type II Diabetes
As mentioned, walnuts can help control body weight, and losing weight reduces the risk of type II diabetes, which is high in obese people.
In addition, for those already diagnosed with diabetes, consuming 15 grams of walnuts daily for three months helped lower blood glucose levels. This means that the product can be included in the diet of patients with this disease.
Supports Brain Function
Polyphenolic compounds found in walnuts reduce oxidative processes in brain cells and remove toxic protein compounds. This improves the transmission of impulses between neurons and helps them to recover. Therefore, walnuts can be used to prevent senile brain changes, dementia, and cognitive impairment.
Improves Male Reproductive Health
Scientists have found that adding 75 g of walnut kernels to one’s daily diet increases the quality of sperm. Spermatozoa become more viable, mobile, and have the correct morphological structure. This means that they have a better chance of fertilizing an egg.
How Many Walnuts Should You Eat? And Who Can They Harm?
Nutritionists recommend including up to 30 grams of any nuts per day in the diet. The same applies to walnuts. Their daily dose is about seven pieces. Eating too many walnuts can lead to diarrhea due to their high oil and fiber content, especially in people with irritable bowel syndrome.
Those who are allergic to nuts should not consume this nut species either. The body’s reaction can vary from person to person, anything from itching in the mouth and hives to anaphylactic shock. And as a note, rancid walnuts are not beneficial. To keep them fresh longer, store them in airtight containers in a dark, cool, and dry place, even in the refrigerator.
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