Walnuts are packed with beneficial nutrients, and they can have amazing positive effects on your body! They can lower the risks of some health problems, like diabetes and heart disease, help prevent cancer, and even improve reproductive health in men.
We at Bright Side are all about healthy diets that can make our bodies stronger. At the end of the article, we’ll also tell you how walnuts can benefit us even if we don’t eat them.
1. A healthy heart
High levels of cholesterol in your bloodstream can cause heart problems. Walnuts contain certain fatty acids that help decrease the levels of LDL cholesterol and triglycerides, which are harmful to your body. Some studies also show that walnuts can help decrease blood pressure. That helps reduce the risk of heart attack, stroke, and cardiovascular disease.
2. Aid in weight loss
A 2010 study found that eating nuts regularly is linked to energy expenditure while resting. It also showed that people who had nuts in their diet, lost more weight than those who didn`t. Walnuts can even help decrease your appetite and help you resist cravings.
3. Lower risk of diabetes
People who are overweight, are more likely to have higher levels of blood sugar. Walnuts help manage weight and prevent obesity, thus lowering your risk of getting diabetes. A 2016 study also found that consuming walnut oil helped improve blood sugar levels.
4. Strong bones
Walnuts are a good source of copper. Not getting enough of this mineral can increase the risk of osteoporosis. This condition makes your bones thinner and less dense, and thus easier to fracture. Another mineral present in walnuts is magnesium, which is important for your bones because it helps them absorb the calcium needed for bone formation.
5. Reduced risk of some cancers
Eating walnuts might also lower the risk of breast, prostate, and colorectal cancers. Walnuts contain polyphenol ellagitannins, which your gut microbes can convert to urolithins. These compounds can have an anti-inflammatory effect. They can also block the hormone receptors in your body, which may reduce the risk of hormone-related cancers, like breast and prostate cancers.
6. Better skin
Walnuts contain vitamins E and F that can help protect your skin from free radicals, which can be damaging to your body. They also help prevent wrinkles and dry skin.
7. Support for male reproductive health
Eating an unhealthy diet, that is rich in refined carbs, is associated with reduced sperm function. Walnuts are rich in antioxidants, which can improve sperm quality. They can also protect sperm by reducing the oxidative stress damage that can cause male reproductive defects in a transport protein.
8. Reduced risk of atherosclerosis
Atherosclerosis is a condition which can lead to heart attack, stroke, or heart failure. It occurs when oxidized LDL cholesterol builds up in your arteries and thus narrows them. Walnuts are a great source of antioxidants, which can prevent the oxidative damage of LDL cholesterol, and, therefore, lower the risk of atherosclerosis.
9. A healthy gut
Your gut contains “good” and “bad” bacteria. The “good” bacteria help with digestion and destroy the “bad” bacteria. When there are too many harmful bacteria in your body, it can lead to some health problems, like weight gain, inflammation, and colorectal cancer. Eating walnuts promotes gut health and increases the amount of beneficial bacteria in it.
10. Better brain function
Walnuts can help improve your memory and learning skills. They can also help prevent cognitive decline and neurodegenerative diseases. They contain polyphenolic compounds that can reduce oxidative damage and inflammation in your brain.
Bonus: Another way walnuts can benefit you
You can also use walnuts to massage your hands. It can be especially relaxing and helpful for those who type or use a computer mouse a lot. Rotating in-shell walnuts in your palm might also help you relieve some stress.
Do you eat walnuts often? Do you usually have them as a snack or are there any interesting recipes you’d like to share? Please tell us about them in the comments!