Walnut benefits

Walnuts are classified as nuts that come from the oldest tree in the world: the walnut tree. Not only do they have hard, outer shells that are extremely difficult to open, but walnuts also provide profound health benefits for your body. There are some of the many benefits that offered by walnuts. Walnuts Improve Your Artery Function Your body’s arteries are part of your circulatory system, which is responsible for circulating blood from your heart and then transporting it to the rest of your body. They are classified as specialized blood vessels. Because of their specific function, arteries play a vital role in ensuring that all the parts of your body are receiving a correct amount of healthy blood ( Sometimes the health of your arteries is compromised, depending on your diet. For instance, eating some foods can cause your arteries to clog, swell, inflame and even to stop functioning altogether. Consequently, you are advised to avoid foods that worsen the health of your arteries, including canned vegetables, fried chicken, beef jerky, ice cream, tomato sauce, white rice and others ( Aside from avoiding these types foods, you can also increase the amount of foods that strengthen the function of your arteries. More specifically, walnuts have the ability to improve the function of your arteries. This is because walnuts can reduce the amount of cholesterol in your body to less than 5%. This is beneficial because cholesterol is responsible for collecting on the walls of your ar...

Walnuts can be a nutritious snack and a hearty, delicious addition to a wide variety of recipes, from baked goods to savory dishes. Walnuts are an excellent source of polyunsaturated fat—a healthy fat that can boost heart health and provide other benefits. There are different varieties of walnuts, but English walnuts are the most common. • Calories: 183 • Fat: 18g • Sodium: 0.6mg • Carbohydrates: 3.8g • Fiber: 1.9g • Sugars: 0.7g • Protein: 4.3g • Magnesium: 44.9mg • Vitamin B6: 0.2mg • Folate: 27.8mcg Carbs A single serving of walnuts only contains about 3.8 grams of carbohydrate. A very small amount of that is starch (0.017g) and a small amount is naturally occurring sugar (0.7g). Most of the carbohydrate in walnuts comes from healthy fiber (1.9g). Polyunsaturated fats and monounsaturated fats are considered healthy fats. They generally come from plant sources like nuts, seeds, and avocado. Research has consistently shown that replacing saturated fats with polyunsaturated or monounsaturated fats helps to decrease your risk of cardiovascular disease. One study found that consuming a calorie-controlled, walnut-enriched diet helped improve LDL cholesterol levels and systolic blood pressure as compared to a reduced-calorie diet alone. And other research has shown that consuming tree nuts (including walnuts) is associated with decreased cardiovascular risk factors, lower waist circumference, higher HDL (good) cholesterol, and a lower likelihood of obesity. Walnuts also contai...

Share on Pinterest Walnuts may contribute to both gut and heart health, according to a new study. Nuts can be a great source of nutrients and a very healthful “pick-me-up” snack. Walnuts, in particular, are high in protein, fat, and they are also a source of calcium and iron. Given walnuts’ nutritional potential, some researchers have been looking at whether these nuts might actually help prevent specific health issues. In 2019, researchers from Pennsylvania State University in State College found that individuals who replaced saturated fats with walnuts — a source of unsaturated fats — experienced The investigators explain that walnuts contain alpha-linolenic acid, which is a type of omega-3 fatty acid that is present in plants. Following up from that research, the team — which includes assistant research professor Kristina Petersen and Prof. Penny Kris-Etherton — have recently conducted another study to find out more about walnuts’ benefits to health. The new study — whose findings appear in the “There’s a lot of work being done on gut health and how it affects overall health,” notes Prof. Kris-Etherton. “So, in addition to looking at factors like lipids and lipoproteins, we wanted to look at gut health. We also wanted to see if changes in gut health with walnut consumption were related to improvements in risk factors for heart disease,” she says. The researchers conducted a randomized, controlled trial involving 42 participants with overweight or obesity aged 30–65. The...

Researchers at Rovira i Virgili University in Spain teamed up with 119 men between the ages of 18 and 35 and divided them into two groups. The first group made no changes to how they ate and stuck to their normal Western-style diet. The second group added 60 grams of nuts — which is about two handfuls — to their diet. The researchers collected blood and sperm samples from the men before and after the 14-week study to measure the impact nut consumption has on sperm health. The group that ate walnuts, almonds, and hazelnuts saw a 16 percent increase in sperm count along with notable improvements in sperm vitality, motility, and morphology (shape and size). Additionally, these men had less fragmented sperm DNA. In other words, their sperm was better equipped to make the long swim north. The findings were presented at the European Society of Human Reproduction and Embryology annual meeting in Barcelona early July. Almonds, walnuts, and hazelnuts are packed with nutrients that have been previously linked to healthier sperm — such as omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium. These nutrients are known to protect sperm from free-radical damage and maintain the structural integrity of sperm. Healthy sperm have oval heads and long tails, which allow them to reach and fertilize an egg. These sperm-friendly nutrients also assist in hormone regulation, which is essential for the development of strong, healthy sperm. This isn’t the first study to ...

Crunchy, filling, and nutritious, nuts are a fantastic food to have on hand. They’re a good source of fiber, healthy fats, and plant protein. Plus, they’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains. What’s more, research suggests that eating more nuts may support a healthy body weight and help reduce your risk of certain health conditions, including heart disease ( Nuts are also an excellent food choice for kids. In fact, studies show that adding nuts to your child’s diet may improve their intake of protein, healthy fats, and fiber ( Nuts have various textures, flavors, and nutrient profiles. Here are 9 nutritious nuts to add to your diet. 1. Almonds Almonds are incredibly popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, almond flour, and almond milk ( A 1-ounce (28-gram) serving of roasted • Calories: 170 • Fat: 15 grams • Protein: 6 grams • Carbs: 6 grams • Fiber: 3 grams • Vitamin E: 45% of the Daily Value (DV) • Magnesium: 19% of the DV • Manganese: 27% of the DV These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication ( Not only are almonds a good source of healthy fat, protein, fiber, and several vitamins and minerals, but they may also reduce heart...

For many, choosing a healthy diet is all about sacrifice: foregoing the appetizers, cutting back on carbs or saturated fat, giving up dessert. But what if there was something you really liked that turned out to be good for you? No, I'm not talking about chocolate (although in small quantities, This time it's nuts in the news. Previous studies have found that people with higher nut consumption have improved cardiovascular risk factors and lower rates of cardiovascular disease. For example, several trials have linked nut consumption with lower blood pressure and cholesterol levels. And nuts are an important part of the A new study looks at health benefits of walnuts A This latest analysis combined data from 26 previous trials that included more than 1,000 people; compared with those on a regular diet, those consuming a walnut-enriched diet had: • lower total cholesterol (by about 7 mg/dL, representing a 3% greater reduction) • lower LDL cholesterol (by about 5.5 mg/dL, a 4% greater reduction) • lower triglycerides (by about 5.7 mg/dL, a 5.5% greater reduction) • lower apoprotein B (a protein linked to cardiovascular disease) by nearly 4 mg/dL While these improvements in blood lipids were rather small, larger improvements (for example, a 12 mg/dL drop in total cholesterol) were noted when the comparison diet was a typical US or western diet (that is, a diet high in red meats, high-fat dairy foods, and artificially sweetened foods). A diet rich in high-fat foods such as nuts a...