by
Stepy —
February 8, 2019
- 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.
-
- 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.
-
- 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.
- Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
- Health benefits of pistachios.
- Health benefits of almonds.
-
-
- 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.
