WALNUTS – Its Benefits in Simple and Easy words.

Walnuts are delicious and versatile snack that packs a nutritional punch. These small but mighty nuts are not only tasty but also incredibly good for you.

Types of Walnuts

English Walnuts (Juglans regia)

• Popularity: The most common type you’ll find at the store.
• Origin: Originally from Persia, now grown globally, especially in the U.S., China, and Iran.
• Features: Thin shell, mild flavor.

Black Walnuts (Juglans nigra)

• Origin: Native to North America.
• Features: Thicker shell, robust flavor.
• Uses: Specialty cooking and high-quality wood.

Storage Tips:

• Store in a cool and dry place.
• For longer shelf life it’s better to refrigerate or freeze them.

Health benefits of Walnuts

1. Rich in Antioxidants

Walnuts have greater antioxidant activity than any other common nut. This comes from vitamin E, melatonin, and polyphenols, particularly in the papery skin of walnuts. A 2022 study found that a walnut-rich meal reduced LDL (bad) cholesterol levels in adults over 60. Lowering LDL cholesterol can help prevent atherosclerosis.

Summary: Walnuts are an excellent source of antioxidants that can help lower your LDL cholesterol level.

2. Super Plant Source of Omega-3s

Walnuts are higher in omega-3 fatty acids than any other nut, providing 2.5 grams per 1-ounce serving. Omega-3 fats from plants, including walnuts, are called alpha-linolenic acid (ALA), an essential fat you must get from your diet. One serving of walnuts meets the daily ALA intake recommendation. Studies suggest that higher ALA intake may lower the risk of heart disease and arrhythmia.

Summary: Walnuts are a great source of plant-based omega-3 fat, which may help reduce the risk of cardiovascular diseases.

3. May Decrease Inflammation

Inflammation, often caused by oxidative stress, is linked to diseases like heart disease, type 2 diabetes, Alzheimer’s, and cancer. The polyphenols in walnuts can help fight inflammation, especially ellagitannins, which gut bacteria convert to urolithins. Urolithins have anti-inflammatory properties. Other compounds in walnuts, like ALA, magnesium, and arginine, also help decrease inflammation.

Summary: Several compounds in walnuts may help reduce inflammation, a key factor in many chronic conditions.

4. Promote a Healthy Gut

A healthy gut microbiota, rich in beneficial bacteria, supports overall health. Eating walnuts can improve gut health by increasing beneficial bacteria. A 2018 study found that consuming walnuts daily for 8 weeks increased beneficial gut bacteria, including those that produce butyrate, a fat that promotes gut health.

Summary: Eating walnuts promotes gut health by nourishing beneficial gut bacteria, which may reduce the risk of obesity, heart disease, and cancer.

5. May Reduce Risk of Some Cancers

Some studies suggest that walnuts may reduce the risk of certain cancers, including breast, prostate, and colorectal cancers. Walnuts are rich in polyphenols called ellagitannins, which gut microbes convert to urolithins with anti-inflammatory properties. These properties might protect against cancer. More human studies are needed to confirm these effects.

Summary: The polyphenols in walnuts may reduce the risk of certain cancers, but more research is needed.

6. Support Weight Management

Walnuts are calorie-dense, but studies suggest your body absorbs fewer calories from them than expected. Eating walnuts may also help control appetite. A small study found that consuming a walnut smoothie daily for 5 days reduced appetite and hunger. Brain scans showed increased activity in a brain region that helps resist tempting foods.

Summary: Walnuts may help manage weight by reducing appetite and hunger.

7. May Help Manage and Lower Risk for Type 2 Diabetes

Walnuts can help manage weight, reducing the risk of high blood sugar and diabetes. A small study found that consuming walnut oil daily for 3 months improved blood sugar levels in people with type 2 diabetes. Other research suggests walnuts can modestly improve blood glucose levels.

Summary: Walnuts and walnut oil may help manage type 2 diabetes by improving blood sugar regulation.

8. May Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Some studies suggest that eating walnuts may help lower blood pressure. A 2019 review found that the Mediterranean diet, which includes walnuts, may help lower blood pressure.

Summary: Eating walnuts as part of a heart-healthy diet may help improve blood pressure.

9. Support Healthy Aging

Good physical function is essential for maintaining mobility and independence as you age. A study involving over 50,000 women found that those with the healthiest diets had a lower risk of physical impairment. Walnuts were a key part of these healthy diets. They are packed with vitamins, minerals, fiber, and healthy fats.

Summary: A diet including walnuts may help maintain physical function as you age.

10. Support Good Brain Function

Walnuts contain nutrients that support brain health and may reduce oxidative stress and inflammation. Some studies suggest that walnut extract can improve symptoms of Parkinson’s disease and that eating walnuts is linked to better brain function, including memory and learning.

Summary: Walnuts contain nutrients that may protect your brain and support good brain function as you age.

11. Support Reproductive Health in Men

Typical Western diets can reduce sperm function, but eating walnuts may help improve sperm health. A study found that men who ate 2.5 ounces of walnuts daily for 3 months had improved sperm vitality and motility.

Summary: Regular walnut consumption may help improve sperm health and male fertility.

12. Improve Blood Fat Levels

Elevated LDL cholesterol and triglycerides increase the risk of heart disease. Regular walnut consumption has been shown to decrease these levels. A study found that eating walnuts daily for 8 weeks lowered total cholesterol, LDL cholesterol, triglycerides, and apolipoprotein B.

Summary: Eating walnuts daily may help lower cholesterol and triglyceride levels, reducing heart disease risk.

13. Widely Available and Easy to Add to Your Diet

Walnuts are easy to find in stores and can be added to many dishes:

• Snacking: Enjoy raw walnuts.
• Baking: Add to cookies, cakes, and breads.
• Cooking: Sprinkle on salads, pasta, and vegetables.
• Oil: Use walnut oil in salad dressings.