walnuts are very good for the body, we can eat a few a day
What are the benefits of walnuts for our body？
You may think of walnuts as a dessert ingredient in cookies, muffins, brownies, and baklava. But walnuts are also perfect for snacking, or as a topping for salads, cooked veggies, whole grains, and hummus. In addition to their crunch, walnuts deliver important nutrients and offer science-backed health benefits. Here are some of the top perks of this healthful tree nut.
Walnuts are nutrient-rich
One ounce (about a quarter cup, or 14 walnut halves) provides 18 grams of good fat, 4 grams of protein, 2 grams of fiber, nearly 50% of the daily target for manganese, and smaller amounts of magnesium, iron, calcium, and B vitamins. Manganese is a mineral that supports healthy bones and is needed for collagen production and wound healing. Walnuts are also packed with antioxidants known to possess anti-inflammatory effects, which help protect against the initiation and progression of cancer, heart disease, and neurodegenerative diseases.
The Healthiest Nuts for Your Body
They deliver healthy fats
Alpha linolenic acid, or ALA, is a type of omega-3 fatty acid known to reduce inflammation. Walnuts contain more ALA than any other type of nut. A 2020 study, published in the journal Nutrients, assessed the effects of walnut consumption on the omega-3 fatty acid profile of healthy adults over a four-week period. Researchers found that after a month of consuming a few ounces of walnuts daily, the subjects' omega-3 status improved. They also experienced reductions in body weight and body fat, plus gains in lean body mass and body water.
Walnuts can help gut and heart health
The bioactive compounds in walnuts may play an important role in altering the gut environment in ways that impact disease outcomes, say researchers. In a six-week Penn State study of overweight adults with cardiovascular risk, the addition of walnuts to their diet enhanced beneficial gut bacteria linked to health benefits, including reduced blood pressure and total cholesterol.
They help reduce blood pressure
In a 2019 study, published in Journal of the American Heart Association, researchers found that when study subjects ate whole walnuts, they experienced greater benefits than when they consumed a diet with a similar fatty acid profile without walnuts. Outcomes included a reduction in central diastolic blood pressure (the pressure that moves towards the heart), and positive changes to cholesterol profiles. Scientists say the study is an example of how a relatively small eating change can result in significant cardiovascular benefits.
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