Walnuts are a popular super-food not only because of their amazing health benefits, but because they’re delicious and versatile as well. Adding more walnuts to your diet is far from a chore, so it’s easy to supercharge your health routine.
Health Benefits of Walnuts
The English walnut is the most common variety, notorious for its plethora of health benefits. With countless studies exploring the benefits of of walnuts there’s no shortage of research based evidence that will sell you on ramping up your walnut consumption. Here are just a few reasons why you should be eating more walnuts.
Antioxidant Rich
Walnuts are among the most antioxidant rich nuts, having the most antioxidant activity among the more common nut varieties. Rich in polyphenols, terpenes, quinones, vitamin E and melatonin the walnut possesses anti tumor, anti cancer and anti aging benefits.
Antioxidants are extremely important to our body’s overall health. They help to clear away harmful toxins that damage our cells which can lead to disease and more rapid aging.
Source of Omega-3 Fatty Acids
A significant plant source of Omega-3 fat, the walnut has the highest concentration of Omega-3 among all nuts. A single ounce of walnuts contains roughly 2.5 grams of Omega-3 ALA.
Studies have shown that for each gram of ALA (Alpha-Linolenic-Acid) consumed per day, the risk of dying from heart disease is lowered by 10%. [1]
Helps Fight Inflammation
Inflammation is a natural part of the body’s healing process, left unchecked it is one of the most detrimental things to our health and wellbeing. Chronic inflammation is a leading cause of disease and illness, making it a top priority for those looking to improve and maintain their health.
Walnuts contain several compounds that are beneficial for fighting chronic inflammation throughout the body. Polyphenols known as ellagitannins found in walnuts have been shown to protect the body from inflammation. The ALA Omega-3 fats in walnuts are also beneficial in the fight against inflammation. [2]
Promotes Gut Health
Our gut health is linked directly to our overall health. Studies have shown that by promoting healthy bacteria in the gut individuals can dramatically improve their health in a number of ways including: reducing inflammation, reducing risk of obesity, promoting heart health and immune function.
Probiotic supplements are a fantastic way to promote healthy bacteria in the gut, as well as many probiotic foods such as yogurt and fermented foods. Walnuts are another great food for promoting a healthy gut.
Helps with Weight Control
It may seem counter intuitive to increase your consumption in a calorie rich food like walnuts in order to control your weight. However studies have shown that by adding walnuts to your daily diet you can help curb junk food cravings and decrease appetite.
One study conducted on a sample of 10 obese individuals had them drink a smoothie containing walnuts once a day for five days. Participants had decreased appetite and a higher resistance to junk food temptations compared to the placebo group who drank a smoothie equal in calories and nutrients. [3]
Cognitive Health Benefits
Not only do walnuts look remarkable similar to a shrunken brain, they also possess a number of benefits for our cognitive health and function.
One Alzheimer’s study conducted on mice showed a significant improvement in learning skills, memory and a reduction in anxiety when fed a walnut rich diet. [4]
There have been numerous studies done on the cognitive health benefits of walnuts for humans as well. However more research needs to be done before any concrete conclusions can be drawn.
Anti-Aging Properties
It’s no secret that one of the keys to maintaining your health as you age is a healthy diet. Healthy eating habits are extremely important regardless of who you are.
Walnuts are loaded with fiber, vitamins, minerals, healthy fats and plenty of other compounds that help support your cognitive and physical function.
