Walnuts are considered as nutritious food as they provide healthy fats, fibre, vitamins and minerals. The health benefits have gathered interest amongst scientist from the past 50 years to research more upon it. There has been a recent conference also conducted at the University of California while discussing the latest walnut health research. The most common and well researched about them is English walnut. In this article, we will be talking about the fantastic benefits of walnuts which may force you to add in your regular diet.
Rich in Antioxidants
Walnut is the richest in antioxidants when compared to other nuts. This is so due to rich in vitamin E, melatonin and plant compounds called polyphenols. These elements are found in high quantity under the papery skin of walnuts. A research conducted showed that including a rich walnut diet could prevent oxidative damage of “bad” LDL cholesterol. Oxidized LDL gets build up the arteries, which can cause atherosclerosis.
May Decrease Inflammation
Inflammation has become the root cause of many diseases which includes heart disease, type 2 diabetes, Alzheimer’s disease and cancer. This can also result in oxidative stress. The polyphenols found in walnuts helps to fight with such disorders. Ellagitannins, which is a subgroup of polyphenols, helps to do so. This is formed by the bacteria present in the gut which convert ellagitannins into urolithins, which helps in protecting from inflammation. Elements like ALA omega-3 fat, magnesium and the amino acid arginine found in walnuts also help in decreasing inflammation.
May Reduce Risk of Some Cancers
Studies suggest that including walnuts in your diet can reduce the risk of cancers, including breast, prostate and colorectal cancers. The compound called urolithins which are found in ellagitannins consists of anti-inflammatory property which helps in protecting from colorectal cancer. They also have hormone lie properties which block the harmful receptors and reduces the chances of having breast and prostate cancers. Studies are still going on, which suggest that it may help lower the risk of other types of cancers too.
Supports Weight Control
Though walnuts are enriched with the right amounts of calories, the energy absorbed by them is approx. 215 Kcalless than compared to other nutrients. Intake of walnuts helps in controlling appetite, which can be done by having a walnut smoothie of about 48 grams. The activation in the part of the brain gets increased, which helps to resist the temptation of food cues.
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Conclusion
Walnut is one of the most nutritious foods. It is rich in antioxidants, decreases inflammation, reduces the risk of some cancers, and supports weight control.
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