What are the benefits of eating walnuts everyday?
Are you looking for a simple way to improve your overall health? Look no further than a handful of walnuts. These nutrient-dense nuts are known for their various benefits ranging from cardiovascular health to brain function.
Walnuts are a popular tree nut that have been consumed for thousands of years, dating back to ancient civilizations. They are rich in vitamins, minerals, and healthy fats that have been linked to a range of health benefits.
Eating walnuts everyday can be a simple yet effective way to improve your health. In this article, we will explore the many benefits of consuming walnuts daily and how they can contribute to a healthier lifestyle. Whether you’re looking to support heart health, improve brain function, or simply incorporate more nutrient-dense foods into your diet, walnuts are a delicious and convenient option to consider.
What are the benefits of eating walnuts everyday?
1. They fight inflammation
Inflammation is a primary cause of many serious health ailments and chronic conditions, including type 2 diabetes, Alzheimer’s disease, heart disease, and cancer. In order to fight inflammation and keep these conditions at bay, the body needs a balanced diet full of antioxidants. Walnuts are an ideal option for those looking to naturally combat inflammation, as they contain ellagitannin polyphenols which get converted into urolithins in the gut.
Urolithins are potent antioxidants that have been shown to effectively counteract oxidative stress in the body and protect against inflammation. They also help to improve gut microflora balance by working with certain beneficial probiotics found in the digestive tract. Studies have further revealed that regular consumption of walnuts can even lower the risk of some types of cancer by protecting cells from destructive free radicals. Therefore, it is clear that walnuts can be incredibly beneficial for fighting inflammation and maintaining overall health.
2. It may fight depression
Omega-3 fatty acids are essential polyunsaturated fats found in fish, flaxseeds and walnuts. They play a vital role in a number of important brain functions and have been linked to decreased risks for depression, cognitive decline and other mental disorders. Research has shown that adequate intake of omega-3 fatty acids can help combat depression as they play an important role in maintaining cell membrane structure and prevent cellular damage caused by oxidative stress. Omega-3s can help restore brain health balance by participating in the synthesis of neurotransmitters like serotonin, dopamine, noradrenaline, which helps improve mood and reduce any symptoms of depression.
Omega-3 supplements may offer additional benefits for those trying to overcome the blues. Furthermore, recent studies indicate that omega-3 supplementation or dietary supplementation with omega-3 rich foods may be beneficial for preventing depression or anxiety related issues. These same studies show that consuming more fish can be beneficial for fighting symptoms of depression, likely due to its high concentration of omega-3 levels compared to other sources of protein such as red meat. Ultimately, research has clearly demonstrated a strong link between proper consumption of omega 3’s and improved psychological well being.
3. Promotes gut health
The importance of gut health cannot be overstated. An astonishing 70 percent of the human immune system is located in the gut, making it an indispensable line of defense against sickness and disease. In short, taking care of your gut is critical for optimal health.
One way to promote gut health is by ensuring your “good” bacteria are well nourished. For instance, walnuts contain dietary fiber which acts as a prebiotic that helps feed those beneficial bacteria. When those “good” bacteria have plenty to eat and thrive, they help maintain the balance of bacterial colonies in the gut – quelling harmful bacteria and keeping you healthy. Focusing on promoting good gut health can go a long way towards overall wellbeing and immunity support.
4. It may lower the risk of certain cancers
A growing body of evidence suggests that eating walnuts can lower the risk of cancer. Walnuts are high in polyphenol antioxidants which fight inflammation, so dietary changes that incorporate them may reduce the risk of colorectal cancer and other forms of cancer. For instance, in one study, when tested on prostate cancer cells, a diet enriched with walnuts was shown to reduce the number and growth rate of tumors.
Moreover, research has suggested that walnuts may help protect against breast cancer as well. This is because they contain phytochemicals known to support healthy metabolism, thus protecting cells from mutations which may be associated with an increased risk of cancer development. Furthermore, regular consumption of these phytochemicals helps reduce inflammation around the body, allowing cells to function more optimally and reducing possible carcinogens. Ultimately, eating walnuts on a regular basis could potentially lead to a lower risk of certain cancers over time.
5. Enhance weight loss
Almonds and walnuts are two incredibly healthy and beneficial foods that can be a game changer in weight loss processes. Not only are they filled with rich calories, they can also help suppress appetite and promote stomach satiety.
One study found that obese individuals who had a smoothie containing 48 grams of walnuts per day for five days experienced decreased hunger hormones and appetite levels compared to the control group. Consuming these tasty nuts may suppress hunger hormones like ghrelin and thus decrease one’s overall caloric intake for the day. Similarly, almonds boast an array of nutrients including fatty acids and protein. These components create early satiety with a long-lasting feeling of fullness, consequently reducing unnecessary snacking or unhealthy binging throughout the day. Thus, replacing certain snacks with a handful of almonds will not only add essential vitamins but also assist in any ongoing weight loss journey.
6. It may lower blood pressure
It is known that keeping blood pressure within recommended levels is incredibly important for preventing a multitude of health issues such as stroke, heart attack, and cardiovascular disease. Thankfully, research has found several lifestyle and dietary choices that may be beneficial for controlling high blood pressure, one of which being the popular Mediterranean diet.
A study conducted involving adults at risk of developing heart disease concluded that when supplemented with 1 ounce (28 grams) of assorted nuts like walnuts, the Mediterranean diet proved to be even more beneficial. Those who followed this diet saw significant decreases in their diastolic blood pressure compared to those in the control group. This suggests that incorporating nut-enhanced Mediterranean diets have positive impacts over regular ones in regards to lowering both systolic and diastolic blood pressures, thereby promoting cardiovascular health and reducing risk factors associated with various illnesses.
How many walnuts should you eat in a day?
When it comes to consuming walnuts, moderation is the key. Eating walnuts in reasonable quantities can provide you with an array of health benefits by offering essential nutrients for your body. They are packed with omega-3 fatty acids, antioxidants, and other vitamins and minerals that can help keep your heart healthy, control diabetes risk factors, reduce inflammation, and even aid with weight loss when taken in balanced amounts.
However, since walnuts are high in calories and fat content, eating too many in one day can quickly lead to weight gain due to overconsumption. Additionally extreme intake may also cause numerous side effects such as insulin resistance, type 2 diabetes, nonalcoholic fatty liver disease, heart disease and even cancer. So it is recommended to limit the amount of walnuts consumed daily depending on the individual’s body weight and health goals if they have any. Generally speaking experts suggest 1-2 ounces per day as a healthy portion size for a person looking to obtain benefits from eating walnuts without having to worry about the risks associated with over consumption.