12 health benefits of eating walnuts every day
One of the most nutrient-dense nuts, walnuts are loaded with vital elements that can significantly improve your health. Consuming walnuts on a regular basis helps enhance digestion, brain function, heart health, and more. However, when you incorporate walnuts into your normal diet, what precisely occurs to your body?
Let’s examine the benefits supported by research, with medical professionals’ perspectives.
1. Improved Heart Health
Omega-3 fatty acids, especially alpha-linolenic acid (ALA), which has been associated with a lower risk of heart disease, are abundant in walnuts.
According to Harvard T.H. Chan School of Public Health nutrition professor Dr. Frank Hu, “Regular consumption of nuts, especially walnuts, is associated with lower LDL cholesterol and improved vascular function.” People who ate a handful of walnuts every day had considerably lower blood pressure and bad cholesterol (LDL), according to a research published in the Journal of the American College of Cardiology.
All of these elements work together to improve heart health and lower the risk of cardiovascular illnesses.
2. Improved Brain Function
Walnuts have amazing advantages for cognitive function, and they mimic the human brain. They include a lot of polyphenols, vitamin E, and good fats that help shield the brain from inflammation and oxidative stress.
According to dietitian and neurologist Dr. Lisa Mosconi, “Walnuts are among the best foods for brain health due to their high content of antioxidants and omega-3 fatty acids.”
According to a 2019 research in The American Journal of Clinical Nutrition, frequent walnut consumption by older persons was associated with better cognitive function and a decreased risk of Alzheimer’s disease. Walnuts’ antioxidants aid in the battle against oxidative stress, which is a primary cause of neurological diseases.
3. Improved Digestive Health
Overall health is greatly influenced by your gut microbiome, and walnuts can greatly increase the diversity of intestinal bacteria. Eating walnuts enhanced the quantity of good gut bacteria, especially those that produce short-chain fatty acids that promote gut health, according to a research by Dr. Hannah Holscher of the University of Illinois. Consuming walnuts on a regular basis might help lessen intestinal irritation and enhance digestion.
Including walnuts in your diet can assist improve bowel motions and gut health if you have digestive problems like bloating or constipation.
4. Appetite Control and Weight Management
Because of their high fiber and protein content, walnuts can help with weight management even though they are rich in calories. They help regulate appetite and avoid overeating by promoting satiety.
According to nutrition specialist Dr. David Katz, “Walnuts stimulate a region of the brain associated with hunger and cravings, reducing overall calorie intake.” Participants who drank smoothies high in walnuts reported feeling fuller for longer and having less desires for unhealthy foods, according to a research published in Diabetes, Obesity and Metabolism. Because of this, walnuts are a great complement to diets that aim to reduce or maintain weight.
5. Controlled Levels of Blood Sugar
Walnuts are a fantastic option for diabetics because of their low glycemic index and ability to control blood sugar levels. Daily walnut consumption enhanced insulin sensitivity in people with type 2 diabetes, according to a research published in Diabetes Care. Endocrinologist Dr. Richard Bernstein says, “The fiber and healthy fats in walnuts help slow down glucose absorption, preventing spikes in blood sugar levels.” Because of this, walnuts are a great snack choice for people who want to keep their blood sugar levels steady.
6. Fortified Bones
Essential elements including calcium, phosphorus, and magnesium are found in walnuts and help to strengthen bones. “The omega-3 fatty acids in walnuts help reduce bone loss and improve calcium absorption,” says bone health expert Dr. Susan Brown.
Elderly people or those at risk for osteoporosis may benefit most from a diet high in walnuts. Walnuts’ anti-inflammatory qualities also aid in preserving bone density and lowering the chance of fractures.
7. Reduce Inflammation
Numerous illnesses, including as cancer, diabetes, and heart disease, are rooted in chronic inflammation. Omega-3 fatty acids and polyphenols, which are found in walnuts, have potent anti-inflammatory qualities.
People who ate walnuts had reduced levels of C-reactive protein (CRP), a sign of inflammation in the body, according to a research published in The Journal of Nutrition. According to renowned integrative medicine specialist Dr. Andrew Weil, “Including walnuts in your diet can help lower inflammation and reduce the risk of chronic diseases.”
8. Improved Health for Skin and Hair
Vitamin E, biotin, and antioxidants—all of which are abundant in walnuts—help to promote better skin and hair. According to dermatologist Dr. Whitney Bowe, “The healthy fats in walnuts help maintain skin elasticity and hydration, reducing the appearance of wrinkles and fine lines.”
Because walnuts are rich in biotin and omega-3 fatty acids, regular walnut eating can help stop hair loss and encourage hair growth. Consuming walnuts can result in skin that glows and hair that is stronger and glossier.
9. Improved Mental Health and Mood
Walnuts’ omega-3 fatty acids have been connected to happier moods and less signs of anxiety and despair. Regular walnut eaters reported reduced stress and anxiety, according to a research published in Nutrients.
“Walnuts are rich in nutrients that support brain function and mood regulation,” says author and psychiatrist Dr. Drew Ramsey. They aid in raising serotonin levels, which are necessary for preserving a cheerful disposition.
10. Better Reproductive Health
Walnuts can help men’s sperm morphology, motility, and quality. According to a UCLA research, men’s sperm health significantly improved after consuming walnuts every day for 12 weeks.
Walnuts include healthful lipids that aid women’s hormones and fertility. According to reproductive health expert Dr. Jorge Chavarro, “Including walnuts in a balanced diet can support reproductive health and improve fertility outcomes.”
Nutritional Profile of Walnuts
A 1-ounce (approximately 28 grams) serving of walnuts contains:
- Calories: 185
- Protein: 4.3 grams
- Fat: 18.5 grams
- Saturated Fat: 1.7 grams
- Monounsaturated Fat: 2.5 grams
- Polyunsaturated Fat: 13.4 grams
- Omega-3 Fatty Acids (ALA): 2.5 grams
- Carbohydrates: 3.9 grams
- Fiber: 1.9 grams
- Sugars: 0.7 grams
Walnuts are also a good source of magnesium, phosphorus, copper, and manganese.
Is It Recommended to Eat Walnuts Daily?
There are several health advantages to eating walnuts every day, including greater gastrointestinal health, less inflammation, and enhanced heart and brain function. Walnuts may be a beneficial addition to a balanced diet, according to data from scientific research and professional advice.
But moderation is essential. The ideal serving amount of walnuts to reap their benefits without ingesting too many calories is a handful (about 1 ounce or 28 grams) each day. Adding walnuts to your diet may greatly improve your general health, whether you consume them as a snack, add them to salads, or mix them into smoothies.
