Health benefits of walnuts

Health benefits of walnuts

  • Walnuts come from walnut trees and are found all over the world.
  • The two most popular varieties are black walnuts and English walnuts. They have a thick outer shell and the nuts inside are crispy and hearty.
  • These nuts are true champions when it comes to health benefits.
  • Breast cancer prevention:
  • Omega-3 fatty acids are what give walnuts their breast cancer fighting properties. Omega-3’s found in walnuts inhibit an anti-inflammatory enzyme that advances breast cancer genes 1 and 2.
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  • Cancer prevention:
  • Walnuts are an excellent source of the phytonutrient quinone juglone, which fights and kills cancer cells while leaving healthy tissue intact.
  • The antioxidant properties of walnuts lower the effects of oxidative stress, and the anti-inflammatory properties reduce chronic inflammation.
  • Both oxidative stress and inflammation are considered major risk factors for cancer.
  • Heart health:
  • Walnuts have incredible heart health benefits. They have shown the ability to reduce LDL cholesterol (bad cholesterol) and increase omega-3 fatty acids in the blood, which are potent heart healthy fats. They have also shown the ability to reduce unwanted clotting of the blood and reduce inflammation.
  • Metabolic syndrome benefits:
  • In the United States, approximately 1 in 4 adults may be diagnosed with Metabolic Syndrome, also known as “MetS.” Metabolic syndrome is not a disease, but more of a combination of conditions like excess fats in the blood, inadequate good cholesterol, obesity, and high blood pressure.
  • Research from the Loma Linda University showed that walnuts significantly reduced the risk of developing MetS.
  • Prevent gallstones:
  • A 20-year Harvard study showed that women who ate at least 1 ounce of nuts per week had a 25% lower risk of developing gallstones. Simply grabbing a handful of walnuts once a week can help reap these benefits.
  • Type 2 diabetes benefits:
  • Although type 2 diabetes is often thought about as a blood sugar regulation and insulin problem, there are other factors that can contribute to diabetes.
  • Walnuts have shown the ability to help the heart respond with more flexibility after meals. Blood vessels function better when walnuts are included in the diet of persons with type 2 diabetes.
  • A study published in the Journal of the American Dietetic Association  showed that walnuts have the ability to balance fats in the blood, including LDL cholesterol and overall cholesterol.
  • Weight loss:
  • People often stay away from nuts because of fear that they may cause weight gain. However, studies have shown that these fears do not have merit.
  • A study published in a journal called Obesity showed that those who ate nuts twice a week were 31% less likely to gain weight.
  • Health benefits of pistachios. 
  • Health benefits of almonds. 
  • Health benefits of pecans. 
  • Health benefits of pine nuts. 
  • REFERENCES:
  • 1. “Walnuts May Significantly Lower Obesity Risk: Study | UNB Connect.” UNB Connect. N.p., n.d. Web. 11 Jan. 2014.
  • 2. “Nuts and Coronary Heart Disease: An Epidemiological Perspective.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 10 Jan. 2014.
  • 3. “Health Benefits of Nuts: Potential Role of Antioxidants.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 10 Jan. 2014.
  • 4. “Frequent Nut Consumption and Decreased Risk of Cholecystectomy in Women.” AJCN.Nutrition.org. The American Journal of Clinical Nutrition, n.d. Web. 10 Jan. 2014.
  • 5. “Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 10 Jan. 2014.

 

 

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