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Cutting back on carbohydrates or saturated fat, skipping dessert, and skipping appetisers are all things that many people associate with choosing a healthy diet. What if, nevertheless, an activity you enjoyed doing very much actually had health benefits? Your favourite walnuts! And why is that? Higher nut consumption is associated with reduced cardiovascular risk factors and lower incidence of cardiovascular disease, according to previous research. For instance, nut eating has been associated with reduced levels of cholesterol and blood pressure in multiple investigations. The Mediterranean diet, which includes nuts, is known to be beneficial for the heart.
Walnuts' benefits are abundant! To suggest that walnuts are an incredibly healthy snack would be an understatement. Walnuts may help your health in several ways, including providing healthy fats, fibre, vitamins, and minerals. For the last half-century, specialists in the field have convened at the University of California, Davis, for a walnut conference to disseminate the most recent findings regarding the health benefits of this particular nut. The English walnut, scientifically known as Juglans regia, is the most studied and widely distributed walnut species.
Benefits of eating walnuts
Preserves digestive health
Research indicates that the presence of beneficial bacteria and other microbes in the gut, known as gut microbiota, increases the likelihood of a healthy gut and general well-being. A higher risk of obesity, cardiovascular disease, and cancer can be associated with an unfavourable composition of gut microbiota, which can lead to inflammation and disease both in the gut and throughout the body. Your diet can greatly influence the composition of your microbiota. Eating walnuts is one strategy to promote gut and microbial health. Truly one of the best nutritional values of walnuts!
Reduces cholesterol
Walnuts might be an excellent option, according to a study conducted in 2018. And scientists have arrived at this same conclusion before. In a prior study, the same researchers showed that compared to other diets, those rich in walnuts reduced total and LDL ("bad") cholesterol. Because of the nutrition in walnuts, now you can keep your heart healthy by snacking on your favourite walnuts!
Can lower blood pressure levels
One of the leading causes of cardiovascular disease and stroke is hypertension. Eating walnuts may help reduce blood pressure, even in individuals with high blood pressure, according to a small 2019 study. A 2019 literature review also investigated the effects of the Mediterranean diet, which includes nuts like walnuts. They concluded that some people may find relief from high blood pressure by adhering to the Mediterranean diet.
This work provides some evidence that nuts may enhance the beneficial effects of a heart-healthy diet on blood pressure to a lesser extent. It is believed that even little variations in blood pressure significantly affect the likelihood of cardiovascular disease.
Walnuts are a classy way to age
Maintaining mobility and independence as you age depends on strong physical functioning. Maintaining your physical ability can be aided by adopting a nutritious diet. Those who maintained the healthiest diets were 13% less likely to experience physical disability, according to a 2016 study that followed nearly 50,000 women for 18 years. Among the foods that contributed most to a balanced diet, walnuts stood out. Walnuts may aid in physical performance as you age, despite their relatively high calorie content, because they are rich in important vitamins, minerals, fibre, lipids, and plant components.
Can improve cognitive abilities
The walnut's shape resembles a small brain, which could be a coincidence or evidence that this nut has mental health benefits. Walnuts include antioxidants and nutrients that may help lower inflammation and oxidative stress by neutralising free radicals, according to some research in both animals and humans. Furthermore, a 2019 human study indicated that eating nuts, such as walnuts, could alleviate symptoms of depression. Consumption of walnuts was associated with enhanced cognitive performance in mice, including enhanced learning, motor development, memory, and behaviour related to anxiety.
Worried about how nuts can worsen sugar levels? Read on to know more about how to include them in your diet!
Walnuts are a superfood, but…
Although the benefits of walnuts are fascinating, it does make one wonder if walnuts are special. Walnuts may be special when it comes to heart health because of the types of oils they contain. The polyunsaturated fatty acids found in walnuts are better for you than the saturated fats in other foods. Furthermore, walnuts include linoleic and alpha-linolenic acids, which may have beneficial effects on blood lipids and inflammation, hence maintaining healthy blood vessels.
Not all nuts are the same. Most people love nuts like almonds and cashews since they are full of monounsaturated and polyunsaturated fats. Walnuts provide a special combination of heart-healthy fats and polyunsaturated fatty acids, which may make them an especially excellent choice for those looking to avoid saturated and trans fats.