Walnuts offer a multitude of health benefits due to their rich nutritional profile. Recent studies have revealed that the presence of alpha linoleic acid in walnuts can effectively safeguard microglial cells against inflammation, thereby reducing the risk of heart attacks. These nuts are packed with essential nutrients including healthy fats, vitamins, fiber, and minerals, making them an excellent addition to a balanced diet. By incorporating walnuts into your nutrition plan, you can help prevent various detrimental diseases such as heart attacks and diabetes. Among the different types of walnuts, English walnuts are the most commonly consumed. Extensive research has been conducted on this particular variety, and today, I will enlighten you about 13 remarkable health benefits associated with walnuts.




1. Inflammation, a dangerous condition that can lead to various diseases such as type 2 diabetes, cancer, heart attack, and cognitive issues, can be reduced by walnuts. These nuts contain polyphenols, specifically a subgroup called elagitannins, which play a crucial role in combating oxidative stress and inflammation. Inside the gut, good bacteria convert elagitannins into a compound called aerolithines, which further protects against inflammation. Additionally, walnuts contain other important components such as ALA omega-3 fat, magnesium, and arginine amino acid, all of which contribute to the overall reduction of inflammation. If you find this video interesting, please consider subscribing to my channel, liking the video, and ringing the notification bell for more content like this.


2. Walnuts offer significant benefits for heart health. Our bodies require an adequate amount of good cholesterol to ensure a happy and healthy heart. Fortunately, walnuts are rich in monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids, all of which are essential for maintaining optimal heart health. By incorporating walnuts into your daily diet, you can promote a stronger and healthier heart.


3. Walnuts, among other superfoods, play a significant role in preventing cancer. Numerous studies conducted in test tubes have indicated that walnuts can reduce the risk of certain types of cancer, including prostate, breast, and colorectal cancer. This is due to the high content of elagitanines, which are polyphenols found in walnuts. When consumed, these polyphenols are converted into urolithines by the beneficial bacteria in the gut. Urolithins possess anti-inflammatory properties, making them effective in protecting against colorectal cancer. Additionally, their anti-inflammatory properties also contribute to the prevention of other types of cancer. Another noteworthy characteristic of urolithines is their hormone-like properties, which allow them to block hormone receptors in the body. This property is particularly beneficial in reducing the risk of hormone-associated cancers such as prostate and breast cancers.



4. Omega-3, a crucial nutrient, is commonly abundant in fish. However, another excellent source of this essential nutrient is walnuts. Just one ounce of walnuts contains 28 grams of omega-3. The omega-3 found in walnuts is specifically known as alpha-linolenic acid, which is a necessary fat that our bodies require. It is recommended to consume a moderate amount of alpha-linolenic acid daily, ranging from 1.6 to 1.1 grams. By incorporating walnuts into our daily diet, we can effectively meet this requirement. Additionally, consuming omega-3 is also linked to a reduced risk of heart diseases.


5. Maintaining an ideal weight is a goal that everyone strives for, and walnuts are an excellent choice to support this objective. With their high calorie content and ability to provide energy, walnuts effectively prevent hunger and promote weight loss. Additionally, walnuts contribute to a feeling of fullness, as evidenced by a recent study which found that consuming walnut smoothies for five consecutive days reduced appetite and hunger. Not only do walnuts aid in weight loss, but they also promote brain health by increasing the activation of a brain region that resists food temptations.



6. In addition to their weight management benefits, walnuts also play a role in decreasing the risk of diabetes. They are effective in preventing type 2 diabetes and lowering its risk. Furthermore, walnuts assist in controlling weight, which is closely associated with the risk of high blood sugar and diabetes. A recent study demonstrated that diabetic individuals who consumed one tablespoon of cold-pressed walnut oil daily for three months successfully lowered their fasting blood sugar levels. Moreover, those who regularly consume walnut oil experience an approximate eight percent decrease in hemoglobin A1c levels.



7. High blood pressure, also known as hypertension, is a common indicator of potential heart problems, including strokes. Numerous studies have demonstrated the effectiveness of consuming walnuts in reducing blood pressure levels. In one particular study, 7,500 adults who were at risk of heart diseases were selected as participants. These individuals were provided with a Mediterranean diet supplement and were instructed to consume 28 grams of mixed nuts daily, with half of the nuts being walnuts. The results of this study revealed a significant decrease in diastolic blood pressure among those who incorporated nuts into their diet, compared to those who did not consume nuts. Therefore, it can be concluded that walnuts play a crucial role in improving blood pressure levels.



8. Walnut consumption has been found to support brain function due to its resemblance to the brain and its beneficial properties. Numerous studies have demonstrated the importance of walnuts in promoting and maintaining brain health. With its polyunsaturated fats, phenols, and vitamin E, walnuts effectively reduce oxidative damage and inflammation in the brain. This leads to improved learning skills, reduced anxiety, and enhanced memory. In fact, a recent study revealed that older adults who incorporated walnuts into their diet experienced better brain functioning, increased mental flexibility, and enhanced memory. Additionally, walnuts contain a higher number of antioxidants compared to other nuts, including vitamin E, melatonin, and polyphenols. Another study has shown that consuming meals enriched with walnuts can prevent oxidative damage caused by LDL bad cholesterol. Therefore, walnuts are a valuable addition to one’s diet for supporting optimal brain function.