7 benefits of eating walnuts

Walnuts are rich in omega-3 fats as well as contain higher amounts of antioxidants than most other foods. You can put them in salads, pasta, cereals, soups, baked goods or even eat them on their own. They are also used to make oil.

Why are walnuts used in so many dishes? Here are seven benefits of eating walnuts:

  1. Healthy heart

Walnuts contain a high level of omega-3 fatty acids which may reduce the risk of cardiovascular disease and provides more benefits for endothelial function, which is the lining of the inside of our blood and lymphatic vessels. Omega 3s reduces high blood pressure and bad cholesterol in your body. These also produced good cholesterol and reduce the risk of inflammation in the heart.

  1. Improved immunity

The high amounts of antioxidants in walnuts keep your immune system healthy and prevent diseases.

  1. Healthy mind

The omega-3 fatty acids which are found in walnuts are also good for your brain. It improves the function of your nervous system and your memory. They can also help with depression and age-related decline in brain function.

The nutrients in walnuts – such as polyunsaturated fat, polyphenols and vitamin E – may assist with reducing oxidative damage and inflammation in your brain.

  1. Healthy bones

Walnuts contain alpha-linolenic acid which strengthens your bones.

Together with omega-3 fatty acids, alpha-linolenic acid helps prevent inflammatory diseases like arthritis, which keep your bones stronger for longer.

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  1. More sleep, less stress

The melatonin and omega-3 fatty acids in walnuts improve your sleeping patterns and relieve stress by keeping your blood pressure low.

  1. Better digestion

Walnuts are high in fibre, which improves the functionality of your digestive system and bowel movements.

They also clean the digestive system of uncountable parasites and candida growth, as well as other fungal infections on the skin.

Walnuts also enrich the gut microbiome and increase the good bacteria strains in your gut.

  1. Prevents cancer

Walnuts contain beneficial plant compounds that can help to prevent cancer. These compounds contain several bioactive components that may have properties which could prevent cancer. Examples of these are phytosterols, gamma-tocopherol, omega-3 fatty acids, ellagic acid and antioxidant polyphenols.

Experts have shown that regularly eating walnuts your risk of getting colon and prostate cancer. It can also suppress cancer growth in your breasts, prostate, colon and kidney tissues.

The ellagitannins in walnuts are converted in the gut into urolithins, which have anti-inflammatory properties. Urolithins also have hormone-like properties, which may block hormone receptors. This reduces the risk of hormone-related cancers, such as breast and prostate cancers.

By regularly eating walnuts you improve your brain, heart, bone and digestive health. You also increase your immunity and improve your sleeping schedules. Minerals in walnuts relieve depression and reduce your risks of certain types of cancer.

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To learn more about nutrition, we recommend that you do our Specialised Nutrition Course. For more information, please follow this link.

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