Health Benefits of Walnuts
To say that walnuts are a nutritious food is a bit of an understatement. Walnuts provide healthy fats, fibre, vitamins and minerals and that’s just the beginning of how they help support your health. Below are several additional benefits for including walnuts in your diet:
1. Walnuts are Rich in Antioxidants
Walnuts have higher antioxidant levels than any other nut. These antioxidants consist of vitamin E, melatonin and plant compounds known as polyphenols, which are in high concentrations in the papery skin of walnuts.
2. Walnuts are a Great Plant Source of Omega-3s
Walnuts are significantly higher in omega-3 fat than any other nut with a whopping 2.5 grams per 1-ounce (28-gram) serving. Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA).
3. Walnuts May Decrease Inflammation
Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer, and can be caused by oxidative stress. The polyphenols in walnuts help fight oxidative stress and inflammation.
4. Walnuts Help Promote a Healthy Gut
Studies suggest that if your gut is rich in health-promoting bacteria and other microbes, you’re more likely to have a healthy gut which leads to good overall health. An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body. What you eat can influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.
5. Walnuts Support Good Brain Function
It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind. Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory.
For ideas on how to incorporate walnuts into your diet, click here. https://walnuts.org/recipes/?
Denise Boyd, BSc, Registered Holistic Nutritionist (RNH) with a specialization in Cognitive and Immune Support.