Doris Obinna
To say that walnuts are a nutritious food is a bit of an understatement. Walnuts provide healthy fats, fiber, vitamins and minerals and that’s just the beginning of how they may support your health.
The most common variety of walnut is the English walnut, which is also the most studied type.
Walnuts are a mainstay in the Mediterranean diet, and there have been numerous reports about their health benefits. Nutritionally speaking, they’re one of the most impressive nut varieties you can consider.
Weight control: Adding walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.
Improved reproductive health in men: One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.
Brain health: Walnuts contain a number of neuroprotective compounds, including Vitamin E, folate, melaonin, omega-3 fats and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.
Diabetes: The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with Type 2 diabetes. Overweight adults with Type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.
Rich in antioxidants: Walnuts have higher antioxidant activity than any other common nut. This activity comes from Vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts.
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
Super plant source of Omega-3s: Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving.
Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.
May decrease inflammation: Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer, which can be caused by oxidative stress. The polyphenols in walnuts can help fight this oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved.