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While all tree nuts are good for you and make healthy snacks, walnuts are better than most. That’s because walnuts are nutritional powerhouses that are chock full of essential nutrients that your body needs. There are so many health benefits that you can eat a fistful of walnuts every day.
In fact, walnuts have been used for healing for thousands of years, according to WebMD. These tasty tree nuts were used in Traditional Chinese Medicine to promote digestive health and detox the kidneys. The ancient Romans used walnuts to counteract some poisons and to treat skin conditions. Parts of the walnut tree have also been used medicinally for pain, fever, and to treat other ailments.
It is easy to add walnuts to your diet. You can use walnuts in baked goods, add them to cereals or yogurt, or simply enjoy them plain. No matter how you eat them, these nuts have proven health benefits. Here are seven good reasons to eat walnuts.
Nutrient Rich
Walnuts are full of healthy nutrients, according to Health. Just one ounce – around 14 walnut halves – contain 18 grams of healthy fats, protein, and almost two grams of fiber. The nuts also contain many of the minerals and vitamins your body needs to function at its best, including manganese, potassium, magnesium, iron, calcium, B vitamins, and more. In fact, walnuts contain almost 50 percent of manganese, an important mineral that supports healthy bones and the production of collagen. This tree nut also is full of antioxidants that help keep your cells healthy and could prevent many chronic diseases.
Contains Healthy Fats
Some fats are better for you than others and you should consume only fats that are monounsaturated and polyunsaturated. Walnuts are an excellent food to eat as a source of healthy fat. This is due to the alpha-linolenic acid (ALA) – a type of omega-3 fatty acid – that is found in walnuts. ALA has been found to help lower bad cholesterol, triglycerides, and blood pressure.
Contributes to Heart Health
Walnuts are so beneficial to heart health, that the American Heart Association considers them to be Heart-Check certified. This is a group of foods that contain at least 10 percent of the beneficial nutrients including vitamins C and A, iron, calcium, protein, and fiber. The other requirements are that the food is low in salt and limited in bad fats. Walnuts contribute to cardiovascular health because of the healthy fats, fiber, and antioxidants they contain.
Good for Your Gut
Walnuts are good for your gut health, explained EatingWell. The healthy tree nuts contain properties that function as a prebiotic and help nourish the beneficial bacteria in your digestive system. This is due to the polyphenol content, a plant compound that is an antioxidant. This helps to lower the inflammation that can cause IBD, Crohn’s Disease, and ulcerative colitis. Walnuts also contain a large amount of dietary fiber which helps to prevent constipation.
Aids Memory and Cognition
The omega-3 healthy fat and antioxidants contained in walnuts can help improve brain health. That’s because antioxidants fight against oxidative stress and inflammation. This can delay or reduce the progression of the cognitive decline found in people who have Alzheimer’s disease or other forms of dementia.
Walnuts can also aid memory according to a 2020 review of studies published in Current Pharmaceutical Design that found that walnuts could improve memory due to the nutrients the tree nut contains.
Could Lower Diabetes Risk
The antioxidants found in walnuts and walnut oil could also help lower blood sugar levels and reduce the risk of diabetes, suggested WebMD. That’s because the antioxidants also have anti-inflammatory effects. Inflammation can cause insulin resistance and raises blood sugar levels. If you are pre-diabetic or diabetic, adding walnuts to your diet can also be beneficial.
Promotes Skin Health
The omega-3 content in walnuts may improve skin health. That’s because it helps wounds heal faster and could be used to treat skin conditions like eczema and acne. Besides eating walnuts, you can apply walnut oil topically. The antioxidants and anti-inflammatories found in the oil can keep your skin moisturized and healthy looking. It may even help reduce the signs of aging and treat some conditions like psoriasis.
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