10 Health Benefits of Eating Walnuts

If you eat just a handful of walnuts a day, you will see all kinds of positive changes in your health and wellness. Walnuts are a rich source of healthy fats, fiber, vitamins, and minerals, but that’s just the beginning of how they may support your health. Let’s move on to some of the amazing health benefits of walnuts.

1) Improves heart health

Walnuts are rich in omega-3 fatty acids that have been shown to improve heart health. Walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels which reduces the risk of cardiovascular disease, stroke, and heart attack.

2) Manage weight

Walnuts are a good source of protein and fiber, making them a smart food for weight loss. If you grab a handful of walnuts you might be hesitant to find that you are about to take 185 calories, but no need to worry, studies have shown that your body absorbs only 21% of those calories. You feel fuller for longer, so they lower your appetite. According to a study, 10 obese people drinking a smoothie made with about 48 grams of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients.

3) Improves brain functionality

These brainy-looking nuts contain omega-3 fatty acids, which can help improve memory and focus. Walnuts have been proven to reduce inflammation in the brain and improve cognitive performance. Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility, and better memory.

4) Rich in antioxidants

Walnuts have higher antioxidant activity than any other nut. The powerful antioxidants such as Quinone Juglone, tannin tellimagrandin, and flavonol morin present in walnut have remarkable free-radical scavenging power. These antioxidants also help to prevent liver damage due to chemicals.

5) Boost bone health

Essential fatty acids found in walnuts secure the bone health of the body. Walnuts are excellent for increasing and maintaining bone density, this is because they are rich in copper, zinc, vitamin B, and calcium. Vitamin B, copper, and zinc increase calcium absorption and retention in the body.

6) Manage diabetes

People suffering from diabetes may have walnuts on a regular basis since they contain a high amount of polyunsaturated and monounsaturated fats. Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.

7) Prevents hair loss

Walnuts contain Selenium. Experts say that people who don’t get enough Selenium tend to struggle with hair fall. So eating your daily dose of walnuts will help prevent hair loss and you will not notice all that shedding in the shower.

8) Strengthens and improves hair growth

Walnuts have another element known as Biotin. Biotin is one of the most popular hair vitamins and it promotes hair growth. Biotin pops up the production of keratin which acts as a protective moisturizing layer on your strains. That’s why you will also see less breakage and splitting since your hair will be stronger.

9) Purify the digestive system

Walnuts are fiber-rich and because of this, they help clean the gut and detoxification by removal of toxins and waste. It also cures constipation. Eating walnuts daily increase Lactobacillus, Ruminococcus, and Roseburia which improve the gut function.

10) Regulate sleep

This nut makes Melatonin, a hormone that induces and regulates sleep. According to a research, laboratory rats who were fed walnuts showed an increase in blood melatonin concentrations as compared to rats who were fed a controlled diet without the nuts. So it’s best to add walnuts to your dinner dishes to ensure a good, restful sleep.