Health Benefits of Walnuts
By Madhusudhan Tammisetti
Walnuts are delicious as a snack or as a topping for salads, cooked vegetables, whole grain, or hummus. Walnuts are rich in nutrients and have several health benefits.
Rich in Nutrients
One ounce (or about a quarter cup) of walnuts contains 18 grams of healthy fat, 2 grams of fiber, 4 grams of protein, about half of the daily manganese requirement, and low amounts of calcium, magnesium, iron, and B vitamins. Manganese is a mineral that promotes bone health and is required for wound healing and collagen formation. Walnuts are also high in antioxidants with anti-inflammatory properties, which may help prevent cancer, heart disease, and neurological illnesses.
Contain Healthy Fats
Alpha-linolenic acid, or ALA, is an omega-3 fatty acid that's found to reduce inflammation. Walnuts contain the highest levels of ALA in any nut. The effects of eating walnuts on healthy persons' omega-3 fatty acid profiles were investigated for more than four weeks. After eating walnuts daily for a month, the omega-3 profile of the patients improved. They also observed fat and weight loss and an increase in body water and lean body mass.
Lowers Blood Pressure
Studies found that eating whole walnuts provide greater benefits than eating a comparable fatty acid profile diet with no walnuts. The study found improvement in cholesterol profiles and decrease in central diastolic blood pressure. According to the researchers, the study shows that with a seemingly little dietary changes may greatly improve heart health.
May Control Diabetes
According to recent research, the dietary fat in walnuts has been found to reduce the risk of severe complications linked to type-2 diabetes, such as kidney disease. It looked at 81 women and 31 men in this high-risk group and discovered that eating daily a quarter cup of walnuts reduced fasting insulin levels significantly compared to those who didn't.
Supports Weight Loss
Walnuts, although being a calorie rich food (as are all nuts), may efficiently alleviate hunger. They're nutrient-dense foods, which means they provide a lot of essential minerals, vitamins, and fats for a tiny portion. Walnuts, which are high in fatty acids and protein, include compounds that aid in burning belly fat. Both contribute to a feeling of fullness. This may help in curbing food cravings, particularly for sugar and processed carbs.
Although walnuts are high in calories, clinical trials suggest that eating walnuts as a substitute food does not result in a net rise in body weight. When you don't get enough protein, fiber, fatty acids, or other key elements present in walnuts, it's far more difficult for the body to maintain a stable weight, manage blood sugar levels, manage insulin and hunger, and balance cholesterol.
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