Walnuts provide a heap of beneficial nutrients to give our bodies fantastic health benefits. Walnuts can effectively reduce the risk of health problems like heart disease and diabetes. It can help prevent cancer, and even improve reproductive health in men. Walnuts can help your body flourish in several ways. Here are ten benefits of eating walnuts that can improve your health.
A healthy gut
Your gut consists of good as well as harmful bacteria. The good bacteria can be helpful with digestion and the destruction of harmful bacteria. You can suffer from various problems like weight gain, colorectal cancer, inflammation, heart diseases if there are too many harmful bacteria present in your body. You can improve your gut health by eating walnuts as it will increase the beneficial bacteria present in your body.
Reduces diabetes risk
Overweight people are also prone to the risk of developing high blood sugar. Walnuts can be beneficial in preventing obesity and managing weight, thus, reducing the risk of diabetes. A study in 2016 concluded that blood sugar levels could be improved through the consumption of walnut oil.
Promotes strong bones
Among the benefits of consuming walnuts is the rich source of copper, which lowers the risk of osteoporosis; a lack of copper makes bones less dense and thinner, making them prone to fracturing easily. Walnuts even contain magnesium, which is also an essential mineral for your bones as they assist in the absorption of calcium for bone formation and strength.
Reduces risk of some cancers
Eating walnuts can even reduce the risk of prostate, colorectal, and breast cancer. Walnuts consist of polyphenol ellagitannins, which are converted into urolithins by your gut microbes. These compounds can play the role of an anti-inflammatory agent in the body. They even help block the hormone receptors of the body, thereby preventing hormone-related cancers like prostate and breast cancer.
A healthy heart
Among the benefits of walnuts is a reduction in the risk of heart disease. You can suffer from many heart problems if your bloodstream has high quantities of cholesterol. Walnuts contain some fatty acids which are beneficial for reducing LDL cholesterol levels and triglycerides, which can cause harm to your body. A few studies have proven that walnuts can reduce blood pressure. This justifies how walnuts can reduce the risk of heart attacks, cardiovascular disease, and strokes.
The benefits of walnuts can protect your skin from free radicals that damage your body, as they contain Vitamins E and F. They can even prevent your skin from drying up and getting wrinkles.
Promotes weight loss
A study in 2010 had concluded that regularly eating nuts can burn calories even when you are sleeping. It also proved that by having nuts in your diet, you could lose more weight than those who don’t eat nuts. It also helps in reducing your appetite and preventing frequent cravings, thereby stopping you from overeating.
Support for male reproductive health
Having an unhealthy diet consisting of large quantities of refined carbs can lead to a reduction in sperm functioning. Walnuts consist of high amounts of antioxidants, which help in improving their quality Walnuts even help in protecting spermatozoa from oxidative stress, which can cause defects in the transport protein in male reproductivity.
Reduced risk of atherosclerosis
Atherosclerosis is a condition that results in a stroke, heart failure, or even a heart attack. The narrowing of arteries causes this due to the build-up of oxidized LDL cholesterol in them. Walnuts are a rich source of antioxidants that can prevent oxidative damage caused by LDL cholesterol and thus reduce the chances of atherosclerosis.
Better brain function
Among the benefits of walnuts is an improvement in learning and memorizing skills. They help in preventing neurodegenerative diseases and cognitive decline. They even consist of polyphenolic compounds that reduce inflammation and oxidative damage caused to your brain.