16 Proven Health Benefits of Walnuts

Proven Health Benefits of walnuts that you need know. Moreover, the nut contains properties beneficial for prevent and fight various diseases. Then, check the benefits of nut for health. Like to know what the benefits of nut are? Know the properties of main benefits, nutrients, vitamins and origin. All nuts are healthy, but if you have to choose, walnuts is one of the best you can eat. Research has proven it’s benefits can help prevent many chronic diseases. It is a simple food that you can eat as a snack or add to a smoothie or a salad.

A handful of walnuts daily can provide your body with a plethora of essential minerals and vitamins — especially manganese, thiamine and folate. Several clinical studies have shown walnuts have potential in preventing cancer and heart disease, as well as promoting weight loss and maintaining brain health. Here are your 10 proven benefits of eating walnuts, based on scientific studies.

Benefits of Walnuts for Weight Control: Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists.10 Eating walnuts is also associated with increased satiety after just three days.11

Benefits of Walnuts for Improved Reproductive Health in Men: One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.12

Benefits of Walnuts for Brain Health: Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.13

One study also found that consuming high-antioxidant foods like walnuts “can decrease the enhanced vulnerability to oxidative stress that occurs in aging,” “increase health span,” and also “enhance cognitive and motor function in aging.

Benefits of Walnuts for Diabetes: The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.

Benefits of Walnuts for Improves Heart Health: Walnuts are filled with omega-3 fatty acids that are essential for heart health. Consume a few walnuts every day to lower blood pressure and bad cholesterol in your body. This also boosts good cholesterol production and benefits your heart.

Benefits of Walnuts for Brain Health: Omega 3 fatty acids in walnut are essential for a healthy brain. Consume foods with high Omega 3 fatty acid content to keep your nervous system working smoothly and to improve your memory.

Benefits of  Walnuts to Prevent Breast Cancer: Eating few walnuts every day can lower the risk related to breast cancer. It is suggested to consume walnuts to reduce the chances of breast cancer.

Benefits of  Walnuts to Maintains Bone Health: Walnut has an essential fatty acid known as alpha linolenic acid. This acid can help your bones to grow stronger and healthier. You should intake walnuts to lower inflammation. This can keep your bones strong for a long time.

Benefits of  Walnuts to Better Sleeps: Walnut contains melatonin that aids good sleeping patterns. Omega 3 fatty acids also keep a check on your blood pressure and relieve stress.

Benefits of  Walnuts During Pregnancy: Expecting mothers can get many benefits from consuming walnut every day. Walnut has Vitamin B complex like folates, riboflavin and thiamin. These are essential for women during pregnancy for the health of the foetus.

Benefits of  Walnuts to Relieves Constipation and Digestive System: Walnut is high in fiber that is useful to maintain the health of your digestive system. We need fiber daily for proper bowel movement. Many protein sources like meat, eggs and dairy products do not contain fiber. Consume walnuts daily to keep your digestive problems at bay.

Benefits of  Walnuts to Boosts Immunity: Walnuts are best known to boost immunity. Walnuts contain good amounts of antioxidants to keep the immune system healthy and protect it from many diseases. Add few walnuts to your daily diet to stay fit as a fiddle.

Benefits of  Walnuts to Cures Inflammatory Diseases: Inflammatory diseases such as asthma, arthritis and eczema can be cured by eating walnuts. They contain high amounts of fatty acids to treat these diseases. These were the walnut health benefits. Now we will check the walnut benefits for skin and hair.

Benefits of  Walnuts to Delays Skin Ageing: Walnuts are filled with B-vitamins, which are best for the skin. Vitamin B manages stress and lowers stress levels. High stress levels add to wrinkles and lead to faster ageing. B-vitamins, along with Vitamin E (a natural antioxidant), can fight free radicals that induce stress. Walnuts can delay the process of ageing.

Benefits of Walnuts to Moisturize the Skin: Dry-skinned beauties can apply lukewarm walnut oil every day. Walnut oil is useful to keep your skin moisturized. This also nourishes your inner skin and enhances healthy skin cell growth.

Benefits of  Walnuts to Get Rid of Dark Circles: Apply lukewarm walnut oil regularly to lighten under eye dark circles. This also acts as a calming agent. The oil from walnut can soothe puffiness on the eyes to help regain the skin’s glow and shine.