(This page may contain affiliate links. Read my full disclosure.)
A walnut is the nut of any tree of the genus Juglans, particularly the Persian or English walnut, Juglans regia. Technically a walnut is the seed of a drupe or drupaceous nut.
The health benefits of walnuts include a reduction of bad cholesterol in the body, an improvement of metabolism and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts aid weight management and they are believed to slow down the spread of cancer.
1.Improvement in heart function:
Walnuts are rich in omega-3 and they are an ample source of monounsaturated fatty acids like oleic acid. It also contains linoleic acid, alpha linolenic acid and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps to prevent coronary heart diseases by favouring a healthy lipid supply. Consumption of walnuts lowers bad cholesterol and increases level of good cholesterol. Daily consumption of 25 grammes of walnuts would provide 90 per cent of the recommended daily intake of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.
2.Improved bone health:
EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.
One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by walnuts. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.
4.Control of diabetes:
People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats, as per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005) it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.
5.Fight against cancer:
Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells, according to the research conducted by Carvalho et al. (2010) from the University of Portugal.