5 health benefits of Walnuts

Nutritious and full of antioxidants and omega-3 fatty acids, walnuts are a great nut choice. You can easily include them in your diet as well. To start, walnuts offer you fibre, vitamins, minerals, healthy fats, and a host of other health benefits. In fact, for the past 50 years, scientists and business leaders have gathered annually at the University of California, Davis for a walnut conference to discuss the most recent findings on the health benefits of this one nut. That’s how popular this nut is.

Here are health benefits of Walnut:

1. Antioxidant-rich: Compared to other common nuts, walnuts exhibit the highest level of antioxidant activity. Vitamin E, melatonin, and plant chemicals known as polyphenols (Trusted Source) are responsible for this action. The papery skin of walnuts contains a particularly high concentration of polyphenols.

2. Superb source of omega-3s from plants: Compared to other nuts, walnuts have the highest concentration of omega-3 fatty acids, with 2.5 grammes (g)Trusted Source per 1-ounce (oz) serving. Alpha-linolenic acid (ALA) is the name for omega-3 fats found in plants, such as walnuts. Since it’s an essential fat, you must obtain it through diet.

3. Could lessen swelling: Numerous illnesses, such as cancer, heart disease, type 2 diabetes, and Alzheimer’s disease, are brought on by inflammationTrusted Source, which can be brought on by oxidative stress.

4. Encourage a healthy gut: Research indicates that you are more likely to have a healthy gut and good general health if your gut is rich in bacteria and other microbes that promote health (your gut microbiota). Unhealthy gut microbiota composition can raise your risk of obesity, heart disease, and cancer by causing inflammation and disease in the gut and other parts of your body.

5. May lower risk of some cancers: Research on animals and a small number of humans suggests that walnut consumption may lower your risk of colorectal, prostate, and breast cancers, among other cancers. Walnuts are high in ellagitannins, a type of polyphenol, as was previously mentioned. The compounds known as urolithins can be produced from these by specific gut microbes.

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