Eleven Fascinating Health Benefits of Walnuts

September 23, 2012

by Cathe Friedrich

Walnuts are encased in a hard shell that can be broken by a nutcracker, and the edible kernels are well-liked for their appealing and distinctive flavor. They taste wonderful in certain pasta dishes and salads, and they make a delicious addition to cookies or muffins. As it turns out, walnuts are also extremely good for your health in a range of surprising and important ways. Read on to discover the eleven most significant reasons why adding more walnuts to your diet will improve and extend your life.

1) They improve heart health:

Walnuts have been the subject of cardiovascular research for over ten years, and it is now almost universally accepted that eating them helps to reduce your risk of developing heart disease. This health benefit comes from the fact that walnuts boost blood vessel elasticity and discourage plaque from accumulating in your blood vessels. Secondly, these nuts can help to lower your levels of LDL (i.e. ‘bad’) cholesterol. Thirdly, studies have shown that the form of vitamin E present in walnuts can help to protect you against a range of heart problems (including cardiovascular disease). Finally, the potassium in walnuts prevents dangerous heart arrhythmias by keeping your heart rate regular, and it also helps to keep your blood pressure within healthy limits.

2) They help to prevent gallstones:

One study conducted over two decades found that a huge number of women benefited from eating walnuts on a regular basis. More specifically, it was discovered that eating just an ounce of walnuts each day makes you around 25% less likely to develop gallstones.

3) They promote a healthy body weight:

Studies on walnut consumption show that eating raw walnuts increases fat oxidization, which helps your body to use fat in a healthier way. Further, the omega-3s in walnuts encourage the production of a hormone called leptin, which improves your metabolic rate and promotes a healthy body weight. Finally, studies show that people who eat servings of nuts at least twice a week are much less likely to gain unwanted weight (compared to those who rarely or never eat nuts).

4) They can help with sleep problems:

Walnuts are a good source of melatonin, which is a hormone that helps to induce and regulate sleep. In fact, studies show that eating a serving of walnuts typically triples the level of melatonin in your blood. As a result, a handful of walnuts as an evening snack may promote a more restful night in bed.

5) They help to protect you against certain types of cancer:

Studies conducted on mice show that eating walnuts can help to decrease the size of malignant tumors, possibly because walnuts can reduce levels of endothelin proteins. In addition, regular consumption of walnuts is linked to a reduced risk of prostate and breast cancers.

6) They help to protect pregnant women from dangerous complications:

Walnuts provide you with plenty of magnesium, so if you are pregnant then they can help to reduce your risk of developing pre-eclampsia and eclampsia. The former condition is characterized by very high blood pressure in the final trimester of pregnancy, while the latter involves seizures in addition to dangerously high blood pressure. Magnesium makes pre-eclampsia less likely to develop into eclampsia and also reduces the frequency and severity of seizures if you are already suffering from eclampsia.

7) They boost digestive health:

Walnuts are an excellent source of fiber, so they promote regular bowel movements and help to reduce your risk of developing constipation.

8. They can help to protect you against metabolic syndrome:

When someone develops a group of medical disorders that increase the risk of developing diabetes and cardiovascular disease, this is called metabolic syndrome. It is currently thought that as many as one in four Americans may be classified as suffering from metabolic syndrome, but the phytonutrients in walnuts appear to make you less likely to develop this health problem. Studies show that consuming just an ounce of walnuts every day for around two months can have a substantial influence.

9) They can help to improve your looks:

The omega-3 fatty acids in walnuts promote healthy-looking hair and skin. In contrast, people who are deficient in omega-3s tend to have thin, brittle hair and less youthful facial skin.

10) They have anti-inflammatory properties:

The fact that walnuts are so rich in omega-3 fatty acids also means that they encourage a decline in the level of pro-inflammatory chemicals in your blood. Studies show that even people who do not have inflammatory diseases like arthritis still find that omega-3s can lessen the frequency of any joint pain and stiffness.

11) They can have a beneficial influence on mood:

As mentioned above, walnuts provide you with a decent portion of your recommended daily intake of magnesium, and research projects on mood have shown that magnesium can help to improve chronic lethargy, irritability, and depression. In addition, some promising research on anxiety disorders suggests that magnesium helps to reduce your likelihood of suffering from panic attacks.

As is obvious from the above health benefits, walnuts are an excellent choice if you want to improve your intake of vital nutrients. However, if you are allergic to other tree nuts then it is best to avoid walnuts as well.