Animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes (30). It also might help prevent sperm morphology, or abnormal sperm growth. Overall, walnuts are one of the healthiest and most nutritious food choices. They are not just a perfectly healthy snack but can be added in various dishes when preparing a meal. Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health. Lightly browned in your favorite stir-fry recipe. This paste contains high levels of antioxidants, minerals and beneficial fatty acids which can positively affect the health and appearance of your skin. Grow healthy, strong hair and nails. For more articles on nuts, see this guide to the nutrition benefits of hazelnuts. Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight. Here are 13 science-based health benefits of walnuts. They offer numerous health benefits. High blood pressure is a major risk factor for heart disease and stroke. The possible health benefits of walnuts may include boosting the cardiovascular system and bone health, reducing the risk of gallbladder disease, and treating epilepsy. You can find walnuts in any grocery store. If you buy through links on this page, we may earn a small commission. Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases. At the end of the study, people on the nut-enriched Mediterranean diet had a 0.65 mmHg greater decrease in diastolic blood pressure (bottom number) than people on a similar heart-healthy control diet who weren’t given nuts (25). These nuts are known to promote heart health, reduce cancer risk, support brain function, and decrease inflammation. Walnuts are rich in fiber, vitamins, carbohydrates, proteins, and iron that makes it a healthy dry fruit. Urolithins’ anti-inflammatory actions could also help protect against other cancers (5). An ounce of walnuts equivalent to 7 shelled nuts is enough to enjoy its many health benefits. One of the best benefits of walnuts is the number of important vitamins and mineral that it provides. They also have a high amount of omega-3 fatty acids. Now, due to diet limitations and much disbelief, people avoid consuming walnuts thinking that they are calorie-rich and fat compact. However, more human studies are needed to confirm this. In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients (20). English walnuts, also known as Persian walnuts, are members of the Juglandaceae family, with pecans and hickory as close relatives. For example, in a recent study in 194 healthy adults, eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced a 5% decrease in total cholesterol, 5% decrease in LDL cholesterol and 5% decrease in triglycerides, compared to not eating walnuts (33). The hull of the black walnut is that it heals inflamed or damaged intestinal tissue. Typical Western diets — high in processed foods, sugar and refined grains — have been linked to reduced sperm function (30). 4. If your walnuts are rubbery or shriveled, that means they’re spoiled, and you should throw them away. The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain (28). Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun, Up to 3% of your daily recommended amount of. Besides being healthy, walnuts are incredibly delicious too. This may help reduce your risk of hormone-related cancers, specifically breast and prostate cancers (5). Among other diets, the four-year PREDIMED study in about 7,500 adults at high risk of heart disease tested a Mediterranean diet supplemented with 1 ounce (28 grams) of mixed nuts daily, of which half were walnuts. Health Benefits of Walnuts. They have a type of acid called ellagic acid, which is also found in pecans. Vitamin B manages stress and lowers stress levels. Walnuts are packed with zinc, iron, manganese, copper, calcium, folate, thiamine, riboflavin, vitamin B6, etc. Nuts provide many important nutrients, and nut consumption has even been associated with health benefits like a reduced risk of cancer and heart disease, particularly when consuming the healthiest nuts. What you eat can significantly influence the makeup of your microbiota. What’s more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. But do you know when consumed in the right way, walnuts have some other benefits too? Additionally, the walnut oil users had about an 8% decrease in hemoglobin A1C (3-month average blood sugar). And this isn’t the first time researchers have come to this conclusion. Health benefits of walnuts lower the inflammation in skin diseases like psoriasis and eczema lowers the inflmmations, due to the high concentrations of good fats. One of the best ways to consume walnuts is by having them soaked. For the biggest heart health benefits, go with unsalted walnuts, and choose ones that are raw or dry-roasted instead of cooked in oil. Many of the health benefits of walnuts come from the fact that they contain iron, selenium, vitamin E, and some B-group vitamins. The authors of the current study explain that walnuts may bring different health benefits due to the variety of nutrients that they contain. As noted earlier, walnuts are rich in the polyphenol ellagitannins. A new study suggests that walnuts may be a particularly good choice. 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