Healthy Benefits of Walnuts

Healthy Benefits of Walnuts

Here are Five Proven Healthy Benefits of walnuts:

Proven to say that walnuts are a nutritious food is a bit an understatement.

Walnuts provide healthy fats, fiber, vitamins and minerals and that is just the beginning of how they can support your muscle building and your life in general.

1- Rich in Antioxidants

Walnuts have higher antioxidants activity than any other common nut.

This activity comes from vitamine E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts. Eating a walnut rich meal prevents oxidative damage of "bad" LDL cholesterol after eating. Because oxidized LDL prone to build up your arteries, causing atherosclerosis.

2- Support weight control

Walnuts are calorie dense, but the energy absorbed from them is 21% lower than it would be expected based on their nutrients.What is more is that eating walnuts may even help control your appetite.

In a well controlled study in 10 Obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger. After five days of consumption of the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and french fries.

3- Super plant source of Omega 3s

Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per ounce 28 grams serving. Omega 3 is great for the heart, brain and memory. Omega 3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It is an essential fat, which has to be taken from your diet. According to the institute of Medicine, adequate intake of ALA is 1.6 and 1.1 grams per day for men and women respectively. A single serving of walnuts meets that guideline. Each gram of ALA you eat per day lowers your risk of dying from heart disease by 10 %.

4- May decrease inflammation

inflammation is at the root of so many diseases, including heart problems, type 2 diabetes, Alzheimer's disease and cancer, and can be caused by oxidative stress. The polyphenol in walnuts can help fight this oxidative stress and inflammation. Beneficial bacteria in your gut convert ellagitannins to compounds called Urolithins, whish have been found to protect against inflammation. ALA Omega 3 fat, magnesium and the amino acid arginine in walnuts may also decrease inflammation.

5- May reduce risk of some cancers

Eating walnuts may reduce your risk of having certain cancers, including breast, prostate and colorectal cancers.

As noted earlier walnuts are rich in polyphenol ellagitannins. Certain gut microbes can convert these to compounds called urolithins. These later can have anti-inflammatory properties in your gut, which may be one way that eating walnuts helps protect against colorectal cancer. What is more, nutrients have hormones-like properties enable them to block hormone receptors in your body. This may help the risk of hormone-related cancers.

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