Consuming walnuts every day offers multiple health advantages, including promoting cardiovascular well-being, enhancing cognitive performance, and aiding digestive health, as indicated by research findings.
In accordance with data from a health platform, a single ounce of walnuts, which comprises approximately 14 pieces, provides around 185 calories, including 18.5 grams of total fats, 2 grams of saturated fats, 4 grams of proteins, 2 grams of dietary fibers, 1 milligram of sodium, 125 milligrams of potassium, 1 milligram of iron, and 28 milligrams of calcium.
Eating Well
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Given this nutrient composition, incorporating walnuts into your everyday regimen could offer several advantages for your health.
Supports heart health
Walnuts have garnered recognition for their beneficial impact on cardiac health due to their abundance of unsaturated fats, particularly omega-3 fatty acids. Notably, the American Heart Association has endorsed walnuts as a heart-friendly food, adhering to stringent standards set for maintaining cardiovascular wellness.
Research has shown that consuming walnuts regularly can lower LDL (“bad” cholesterol) levels and reduce the risk of cardiovascular disease. A 2023 review published in
Nutrients
journal found that just 10 grams of walnuts per day (about five walnut halves) could lower
cardiovascular risk
, which is key for preventing atherosclerosis, a condition where plaque builds up in the arteries, potentially causing heart attacks or strokes.
Improves gut health
Recent research has highlighted the potential benefits of walnuts for gut health, specifically their role as a prebiotic. Prebiotics nourish the beneficial microbes in your digestive system, promoting better digestion and a balanced microbiome.
A 2023 study published in
Antioxidants
The journal revealed that walnuts might act as a nutritional source for advantageous microorganisms, possibly decreasing inflammation and enhancing gut health. Although further research is required, the results indicate that walnuts could promote better digestion thanks to their polyphenol composition.
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Walnuts in a brown bowl. Stock image courtesy of Unsplash. |
Helps improve memory and cognitive health
The omega-3 fatty acids in walnuts are not just beneficial for heart health—they also support brain function. Studies have shown that the antioxidants and anti-inflammatory properties of walnuts can reduce oxidative stress, which is linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
A 2023 review in
Nutrients
found that regular walnut consumption can help improve memory and cognitive function, making walnuts a smart choice for maintaining brain health as you age.
Promotes diet quality
Walnuts can significantly improve the overall quality of your diet, for both adults and children. A 2023 study revealed that adding walnuts to your meals can boost the intake of essential nutrients such as omega-3 fatty acids, fiber, potassium, magnesium, and folate. This simple change can help fill nutritional gaps and elevate the overall quality of your diet.
Dietitian Wendy Jo Peterson emphasizes how small dietary changes—like
adding walnuts
— can significantly influence general nutrition.
Improves mental health
Eating walnuts could enhance your psychological wellness and assist in managing stress. These nuts contain brain-boosting components such as melatonin, folate, vitamin E, and polyphenols, which have been associated with reduced stress levels, better sleep quality, and improved general mental health.
A study from 2022 that was published in
Nutrients
discovered that consuming two portions of walnuts each day for 16 weeks resulted in decreased stress levels, improved sleep quality, and enhancements in psychological well-being, with a notable reduction in depressive symptoms.
Helps manage blood sugar
Pecans might also contribute to controlling blood glucose levels, especially for those with type 2 diabetes. The combination of beneficial fatty acids, proteins, and fibers assists in maintaining stable blood sugar, thus avoiding sudden increases and decreases.
A 2023 review in
Nutrients
discovered that increased intake of nuts, such as walnuts, correlated with a lower likelihood of developing type 2 diabetes. Controlling blood glucose levels is crucial both for preventing diabetes and for lowering the chance of cardiovascular diseases, which frequently accompany diabetes.
