The 7 Health Benefits of Walnuts

Nuts have been included in the human diet for at least 750,000 years, according to anthropological records from excavation sites. The nutritional value and accessibility of walnuts around the world have made them an important part of hunter/gatherer culture for thousands of years, so culturally they have continued to play an important role in cooking.

Nuts are consumed in almost all countries with some varieties. The most common types of nuts are almonds, chestnuts, pistachios, cashews, flaxseeds, macadamia nuts , peanuts, pines, poppy seeds, sesame seeds, and sunflower seeds.

The many health benefits of  walnuts are due to the rich variety of vitamins, minerals and organic compounds that are found in many of them. More specifically, the benefits come from dietary fiber, monounsaturated fatty acids, linoleic acid, flavonoids, antioxidants, carotene, L-arginine, Vitamin E , plant sterols and minerals such as copper, iron , calcium, potassium , zinc , magnesium and manganese .

The impressive list of healthy attributes in dozens of nut varieties contribute to many of the health benefits , which are explained below. So, check out the 7 Health Benefits of Walnuts:

Cancer Prevention Benefits of Walnuts: One of the best aspects of walnuts is their high content of healthy fats, which works as an oxymoron for some people, there are beneficial forms of fat that the body requires, and walnuts are a wonderful source of these fats . polyunsaturated fatty acids called omega-3 fatty acids, more specifically, alpha-linoleic acid (ALA).

This type of fatty acid has certain anti-inflammatory properties that have been shown to reduce the chances of  colon , prostate and breast cancer in many individuals. Additionally, the high level of dietary fiber in nuts promotes good bowel movements and digestion, which reduces the chances of certain types of gastrointestinal cancers .

Nuts for Digestion and Weight Loss: Each variety of nuts has a high fiber content, which is one of the most beneficial and versatile nutrients found in foods. First of all, fiber is important in the digestive process , because it adds bulk to the stool. This means that bowel movements move through the digestive tract  smoothly because fiber stimulates peristaltic movement in the smooth muscle of the intestine.

When stool moves freely through the system, constipation is reduced and regular bowel movements can begin. This reduces the chances of developing various digestive conditions like hemorrhoids or polyps, including more serious illnesses like cancer . Furthermore, the fiber present in walnuts acts to expel excess cholesterol  from the body.

Finally, fiber releases ghrelin, which is the hunger hormone, which keeps obese people from overeating. This makes walnuts a valuable part of weight loss regimens. Along with fiber in the battle against bulge, walnuts contain a powerhouse of  beneficial nutrients and vitamins without adding too many calories to the diet. Of course, nuts that are heavily salted or dipped in chocolate lose some of that weight loss advantage.

Heart Health Benefits of Walnuts: Perhaps the most important attribute of walnuts in terms of overall health is their impact on the cardiovascular system. This happens in several ways. Firstly, walnuts contain a lot of “ good cholesterol ”, also known as HDL cholesterol . This beneficial type of cholesterol actually reduces the presence ofdangerous cholesterol ( LDL cholesterol ) in the blood and ensures that they do not bind to the walls of arteries and blood vessels. In this way, the nutsreduce the chance of blood clots and atherosclerosis that can severely harm your cardiovascular system.

Second, walnuts contain an important amino acid called L-arginine, which relaxes blood vessels and eases any chronic constriction or contractions. When blood vessels are relaxed, blood flows more freely, lowering blood pressure . Also, blood clots are less likely to impact the body when the vessels are relaxed and blood is flowing quickly and smoothly.

Walnuts are also a rich source of certain polyphenolic flavonoid components, including resveratrol. This powerful compound inhibits the activity of angiotensin, which causes blood vessels to constrict. It also induces the release of nitric oxide, a known vasodilator.

Overall, walnuts are some of the best things you can consume to help your heart health and prevent cardiovascular problems from developing. The antioxidants present in walnuts fight the effects of free radicals in the body, which are byproducts of cellular metabolism that can cause a wide range of dangerous diseases and conditions, including various types of cancer .

Additionally, the health benefits of Vitamin E include its ability to boost skin health and fight the harmful effects of free radicals that lead to wrinkles and premature aging. This vitamin also boosts immune function, boosts the body’s metabolic functions and promotes cell repair.

Nuts are Rich in Vitamin-E: The vitamin found in high concentrations in walnuts is Vitamin E , which is a powerful antioxidant. Antioxidants fight the effects of free radicals in the body, which are byproducts of cellular metabolism that can cause a wide range of dangerous diseases and conditions, including various types of cancer . Additionally, the health benefits of Vitamin E include its ability to boost skin health and fight the harmful effects of free radicals that lead to wrinkles and premature aging. This vitamin also boosts immune function, boosts the body’s metabolic functions and promotes cell repair.

Nuts for Mental Health: Walnuts also combat the debilitating effects of mental disorders including Alzheimer’s disease, schizophrenia and depression due to their omega-3 fatty acid content. These compounds are also good at reducing rheumatoid arthritis, as it is anti-inflammatory in nature, which increases blood flow to the brain, further enhancing healthy cognitive function.

Nuts are Rich in Potassium: The high levels of potassium found in certain nuts are very beneficial for cell fluid and water balance in cells. This can help keep the body hydrated and functioning properly, as hydration is very important. Potassium also works as a vasodilator to further lower blood pressure and protect the heart from various conditions.

Nuts are Rich in Copper and Iron: Walnuts arerich in essential minerals that are necessary for proper functioning and creation of red blood cells. The iron and copper present in walnuts are active components in red blood cells, so they work to alleviate the symptoms of anemia, also known as iron deficiency , which can result in fatigue, symptom, stomach problems, and sleep disturbances.

A Few Words of Caution:  Unfortunately, despite all the health benefits of walnuts , there is a downside. Nuts tend to be a highly allergenic substance, and it can manifest itself in a number of ways. If you are allergic, reactions can range from mild to extremely severe and include skin and face irritation , swelling of the throat, respiratory malfunction, anaphylactic shock, cardiac arrhythmia, vomiting, diarrhea and gastric discomfort. As long as you are aware of what your body can and cannot handle, walnuts are an extremely valuable boost to your overall health!