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Sunday 14th August 2022 / 16 Muharram 1444

5 proven health benefits of consuming walnuts

Walnuts, which are considered to be a part of the human diet for more than thousands of years, originated from Central Asia and the Mediterranian region. 

These nuts are rich in Omega 3 fats and contain a high percentage of antioxidant. They are great for keeping your brain healthy and prevent heart diseases and cancer.

Walnuts, they are eaten as a snack, but, can also be added to a salad, soup, breakfast cereal and in baked products.

The top benefits of consuming walnuts are:

1) Rich in Antioxidants 

 

Walnuts have a higher proportion of antioxidants if compared with other nuts. Minerals and plant compounds such as Vitamin E, melatonin, and polyphenol are found in walnuts. The minerals and compounds prevent the human body from oxidative damage.

Oxidative damage may include a rise in LDL “bad” cholesterol, which causes atherosclerosis.

2) Source of Omega-3s 

 

 Walnuts are rich in Omega 3s, which provides 2.5 grams per 1 ounce serving.

Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat. As per observational research, it reduces your chances of dying from heart diseases by 10%.

3) May decrease inflammation

 

Inflammation is considered to be a root cause for heart diseases, type II diabetes, cancer, and can be caused by oxidative stress.  ALA omega 3 fat and the amino acid found in walnuts may decrease inflammation.

4) May reduce the chances of different types of cancers.

 

Observation studies on animals and humans suggest that consuming walnuts may reduce the chances of certain types of cancers. The list may include prostate cancer, breast cancer, and colorectal cancer.

As it was stated earlier, walnuts are rich in the polyphenol ellagitannins, certain microbes can convert them into Urolithins.

Urolithins can have anti-inflammatory movement in human bodies, it may help in protecting against colorectal cancer. They also have hormonal like properties, which may block hormone receptors in human bodies. It may help in reducing the risk of hormone-related cancers, specifically prostate and breast cancer.

5) May help in reducing blood pressure

High blood pressure highly contributes to heart diseases and stroke. 

Consumption of walnut related diet reduces high blood pressure. It was observed in a four-year study consisting of a sample size of 7500 adults.

The adults were provided a Mediterranean diet with one ounce of mixed nuts daily, the walnut proportion was more than 50%.

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.

Story by News Desk

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