Walnuts are rich in oil, fiber, vitamins, and minerals, and this is just the beginning of how they may help you remain healthy. This one nut has piqued so much interest that academics and industry professionals have met for a walnut conference to review the newest walnut health studies for the last 50 years.
Rich in Antioxidants-Eating Walnuts Daily Lowers ‘Bad’ Cholesterol
Here are the health advantages of walnuts in lowering bad cholesterol and reducing cardiovascular disease risk proven by research.
Walnuts are high in antioxidants, which may assist your body in battle oxidative damage, including damage caused by lousy LDL cholesterol, which promotes atherosclerosis. Walnuts have more antioxidants than any other joint nut. A little exploratory research in healthy individuals found that having a walnut-rich lunch reduced lousy LDL cholesterol oxidative damage after eating a refined-fat meal.
Super Plant Source of Omega-3s
Walnuts are rich in omega 3 plant fats, which may also help reduce the risk of cardiovascular disease. Walnuts have any nut’s highest omega-3 fat content, with 2.5 grams per 1-ounce (28-gram) serving. The omega-3 lipid found in plants, such as walnuts, is referred to as. It is an essential fat, which means you must get it via your food.
May Decrease Inflammation
Walnuts include many plant chemicals and minerals that may help reduce inflammation, a significant cause of many chronic illnesses. Oxidative stress causes inflammation at the core of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, and cancer.
Walnut polyphenols may aid in the battle against oxidative damage and inflammation. It is possible that ellagitannins, a subclass of polyphenols, are the leading players. Beneficial bacteria in your stomach convert ellagitannins into urolithins, which have been shown to help fight inflammation.
Promotes a Healthy Gut
Not only can walnuts feed you, but they also support the good bacteria in your stomach. This improves intestinal health and may assist in lowering illness risk. Having a gut microbiota rich in health-promoting bacteria and other microorganisms increases your chances of having a healthy gut and overall health.
An unhealthy microbiota composition may cause inflammation and illness in your gut and other parts of your body, raising your risk of obesity, heart disease, and cancer.
What you consume has a significant impact on the composition of your microbiota. One approach to promote the health of your microbiota and gut is to eat walnuts.
May Reduce Risk of Some Cancers
Walnut polyphenols may reduce the likelihood that malignancies including breast, prostate, and colon cancer occur. More human research, however, is required to corroborate this. In animal and human observational studies, walnuts may decrease the risk of various cancers, including breast, prostate, and colorectal cancers.
As stated before, walnuts are rich in polyphenol ellagitannins. These may be converted to urolithins by specific intestinal bacteria.
Urolithins may have anti-inflammatory effects in the gut, explaining why walnuts may help prevent colorectal cancer. The anti-inflammatory properties of urolithins may also assist in protecting against other malignancies.
Urolithins also have hormone-like characteristics, allowing them to inhibit hormone receptors in your body. This may lower your chances of developing hormone-related malignancies, such as breast and prostate cancers. More studies that are human are required to validate the benefits of walnut consumption on reducing the incidence of this and other malignancies and explain all of the possible pathways.
Walnuts are a nut that is high in nutrients. They contain considerably more antioxidant activity and beneficial omega-3 fats than any other popular nut. This diverse nutritional composition leads to walnuts’ many health advantages, including decreased inflammation and better heart disease risk factors.