Consuming walnuts every day offers multiple health advantages, including promoting cardiovascular well-being, enhancing cognitive performance, and aiding digestive health, as indicated by research findings.
In accordance with data from a health platform, a single ounce of walnuts—approximately comprising 14 pieces—contains around 185 calories. This portion includes about 18.5 grams of total fats, out of which 2 grams come from saturated fats. Additionally, each serving offers 4 grams of proteins, 2 grams of dietary fibers, just 1 milligram of sodium, approximately 125 milligrams of potassium, along with trace amounts such as 1 milligram of iron and roughly 28 milligrams of calcium.
Eating Well
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Given this nutrient composition, incorporating walnuts into your everyday regimen could potentially offer various health benefits to your body.
Supports heart health
Walnuts have garnered recognition for their beneficial impact on heart health due to their rich content of unsaturated fats, particularly omega-3 fatty acids. The American Heart Association has endorsed walnuts as a heart-friendly food, adhering to stringent standards for promoting cardiovascular wellness.
Studies indicate that regular consumption of walnuts may decrease LDL (“bad”) cholesterol levels and lessen the risk of heart diseases. A review from 2023, featured in
Nutrients
The study revealed that consuming merely 10 grams of walnuts daily (approximately five walnut halves) might help reduce cholesterol levels.
cardiovascular risk
, which is crucial for preventing atherosclerosis, a condition characterized by plaque accumulation in the arteries that can lead to heart attacks or strokes.
Improves gut health
New studies have underscored the possible advantages of consuming walnuts for maintaining a healthy gut, particularly due to their function as a prebiotic. These prebiotics feed the advantageous bacteria in your gastrointestinal tract, enhancing digestion and fostering a well-balanced microbial ecosystem.
A study from 2023, published in
Antioxidants
The journal revealed that walnuts might act as a nutritional resource for supportive microorganisms, possibly decreasing inflammation and enhancing gut health. Although further research is necessary, the results imply that walnuts could promote better digestion because of their polyphenol levels.
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Walnuts in a brown bowl. Stock image courtesy of Unsplash |
Aids in enhancing memory and mental clarity
The omega-3 fats found in walnuts do more than promote cardiovascular well-being; they also aid brain performance. Research indicates that the antioxidants and anti-inflammatory components in walnuts help lessen oxidative strain, which is associated with mental deterioration and conditions such as Alzheimer’s disease.
A 2023 review in
Nutrients
discovered that eating walnuts regularly may aid in enhancing memory and cognitive abilities, which makes them a wise option for sustaining brain health over time.
Promotes diet quality
Incorporating walnuts into your daily meals can notably enhance the nutritional value of your diet, suitable for all ages. According to research conducted in 2023, consuming walnuts increases the levels of vital nutrients like omega-3 fatty acids, fiber, potassium, magnesium, and folate in your body. By making this minor adjustment, you can address nutrient deficiencies and upgrade the general standard of your eating habits.
Dietitian Wendy Jo Peterson highlights the impact of minor adjustments in diet—such as
adding walnuts
— can significantly influence general nutritional intake.
Improves mental health
Eating walnuts could enhance your psychological wellness and aid in managing stress. Rich in brain-boosting components such as melatonin, folate, vitamin E, and polyphenols, walnuts have been associated with reduced stress levels, better sleep quality, and improved general mental health.
A study from 2022 that was published in
Nutrients
discovered that consuming two portions of walnuts daily for 16 weeks resulted in decreased stress levels, improved quality of sleep, and enhanced mental well-being, with a notable reduction in depressive symptoms.
Helps manage blood sugar
Walnuts might also help regulate blood sugar, especially for those dealing with type 2 diabetes. The combination of beneficial fats, proteins, and fibers in walnuts aids in maintaining stable blood glucose levels, thus avoiding sudden increases and drops.
A 2023 review in
Nutrients
discovered that increased intake of nuts, such as walnuts, correlates with a lower likelihood of developing type 2 diabetes. Controlling blood glucose levels is crucial both for preventing diabetes and for decreasing the chance of cardiovascular diseases, which frequently accompany diabetes.
