After many scientific studies, Walnuts are likened to the “King” of nuts because of their positive effects on health for users. Get quick results when you eat regularly in small amounts every day.
With about 7 Walnuts every day you can take advantage of all the benefits of them brings.
Do You Know?
Eating Walnuts 3 times a week, helps prevent cancer, cardiovascular disease up to 45% because they are rich in polyphenol antioxidants.
Despite their high calorie content, they are packed with vitamins, minerals, fiber, fats, and essential plant compounds that can help support good physical performance as you age.
Nutritional Value of Walnuts
Nutritional value of Walnuts? According to studies, it contains 65% fat, 15% protein, 14% carbohydrates (of which 7% is fiber) and 4% water. In 100g of Walnuts, nutritionists say it provides the body with 654 kcal and rich content of several minerals, especially manganese at 163% and vitamin B.
As the information about this type of nut tells us that the Omega-3 content is 5 times higher than that in salmon, the phosphorus content is 2 times higher than in corn, the magnesium content accounts for one-third of the recommended amount to provide the body every day.
Here are 12 Health Benefits of Walnuts
1. Enhance Cardiovascular Health
The first effect of Walnuts is to protect heart health. They are considered as one of the nutritional foods especially good for the heart when they contain many essential healthy fats such as arachidonic acid, linoleic acid, oleic acid. Walnuts contain polyphenol antioxidants that help prevent blood clots, the main cause of heart attacks.
They are also high in omega-3 fatty acids, which combines with fiber and can lower “bad” cholesterol (LDL) and increase the production of “good” cholesterol (HDL). If used correctly, the right amount of Omega-3 fatty acids can help treat irregular heartbeats or arrhythmias.
Fats work together to reduce bad cholesterol in the blood and increase good cholesterol, thereby preventing many diseases related to the cardiovascular system such as atherosclerosis, myocardial infarction, heart failure, high blood pressure, stroke,….
The US Food and Drug Administration (FDA) has declared that walnuts are a heart-healthy food and should be added to a nutritious diet to protect heart health.
2. Walnut Enhance Brain Activity
Did you know that Walnuts have a substance that helps maintain structural fat, Omega-3 fatty acids, which make up 60% of the brain. It contains several types of neuroprotective compounds including vitamin E, folate, melatonin, Omega-3 and antioxidants.
Therefore, giving children Walnuts regularly every day will help their brains to work more lucidly and absorb knowledge faster.
This is why pregnant women are often advised to eat Walnuts before and during pregnancy.
Some studies have found that eating these nuts can improve brain function, which may help reduce depression and age-related decline in brain function. Especially good for the elderly, regular use of Walnuts significantly improves memory.
In a 10-month study of Alzheimer’s disease that were fed 6–9% of their calories with Walnuts (about 28–45 grams per day in humans) experienced significant improvements in skills learning, memory and anxiety reduction than a group that did not eat.
Observational studies in older adults have linked eating Walnuts with better brain function, including faster processing speed, more mental flexibility, and better memory.
3. Walnuts can Help Improve Sleep every day
How does eating Walnuts every day affect your sleep?
When using this type of nut every day will help your body provide more melatonin in a completely natural way without the need for sleeping pills. Thereby helping you have a better, deeper sleep. Because melatonin in our body works to help the body fall asleep, so eat walnuts regularly every day to improve your sleep.
4. Helps Prevent and Control Diabetes
People with blood sugar disease, if eating Walnuts every day, blood insulin levels will improve significantly thanks to the presence of Omega-3 unsaturated fats in the diet.
As you all know, insulin has the effect of controlling sugar levels in the body, so when insulin levels improve, diabetes will also be better controlled.
Through several studies on the effects of Walnuts on diabetes, many scientists have shown that they have improved insulin levels in the body of people with diabetes. Insulin is a substance that controls blood sugar levels. Thus, improving insulin levels with Walnuts also means reducing diabetes
.According to one study, women who consumed 28 g of Walnuts twice a week were 24% less likely to develop type 2 diabetes. Although the study was conducted with women, experts believe that men also enjoy the same benefits.
According to Australian experts, eating Walnuts every week at least 30g for a period of at least 1 year, you will reduce the risk of blood sugar diseases compared to people who never eat nuts by 30%.
5. Walnuts Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. Some research suggests that eating walnuts can help lower blood pressure, including in people with high blood pressure and in healthy people under stress.
Because it contains unsaturated fats that help replenish essential nutrients for the body, help reduce blood pressure, maintain and bring blood pressure to a stable level. In addition, it also helps healthier artery membranes.
6. Walnuts Effectively Prevent Skin Aging
Walnuts are rich in B vitamins and antioxidants, which help protect the skin from free radical damage and prevent wrinkles and other signs of aging.
For bright skin, especially when you are older, choose to supplement with walnuts along with many other great nutrients, combined with fresh fruits and vegetables to keep your skin bright and beautiful.
People with dry skin should use Walnut oil regularly. Walnut oil helps keep skin moisturized, nourishes skin from within, promotes healthy cell growth and radiance.
7. Reduces the Risk of Breast Cancer, Prostate Cancer, Pancreatic Cancer
Cancer is a group of diseases characterized by abnormal cell growth. Many types of cancer can be prevented by eating healthy, exercising, and avoiding unhealthy habits.
Ellagic acid is an antioxidant compound that is very useful against cancer, helps strengthen the immune system and can help cancer patients quickly recover during chemotherapy or radiation therapy.
Some scientific studies have concluded from trials that Walnuts contain substances such as alpha linoleic acid, a vegetable fatty acid, which, in combination with the omega-3 component in Walnuts, will have the effect of preventing the growth of cancer cells. The antioxidants in Walnuts also help prevent the aging of cells and the body.
8. Supports Weight Control
Although contain many fatty acids, they are all unsaturated fatty acids, reducing fat but also helping to regulate body weight.
The Omega-3 substances, fiber, and protein in Walnuts are all nutrients that create a feeling of fullness for our body, thereby helping to control weight significantly.
9. Increase Sperm Quality
A recent study in the journal “Biology of Reproduction” demonstrated that eating 75 grams of walnuts (about 2.5 oz) a day improves sperm health, vitality, mobility, and balance of sperm morphology.
Walnuts are high in the plant-based Omega-3 fatty acid, Alpha-Linolenic Acid, which helps reduce aneuploidies, which are cells with abnormal chromosomes that cause symptoms like Down’s disease.
They contain vitamins B1 and B2, rich in zinc, provide the energy needed for sexual performance and prostate gland, very good for sex.
10. Good for Pregnant Women and Babies
One of the notable benefits of Walnuts is their ability to prevent nausea during pregnancy.
Using Walnuts during pregnancy helps supplement Omega-3, L-Arginne Amino Acids, Phosphorus and Vitamin E. In which, Omega-3 content is three times higher than in salmon, helping the brain of the fetus and young child development.
Omega-3 is a type of fatty acid that includes 3 types of nutrients, DHA, EPA and ALA, when absorbed into the body, it will also be converted into DHA and EPA. These are substances that play a very important role in the comprehensive development of the fetus and the health of the pregnant mother.
As you know, the benefits of Walnuts contain DHA which promotes the development of the brain as well as the central nervous system and eyes. Meanwhile, EPA helps protect the immune system, healthy cardiovascular development for the fetus.
According to the Department of Public Health Nutrition in the United States, using Walnuts during pregnancy will reduce the risk of allergic diseases in children by 50%.
The group of unsaturated fatty acids (PUFAs) improve intestinal immune cells to help babies less allergic. Vitamin B complex such as folate, riboflavin, thiamin… are essential nutrients for pregnant women.
11. Good for the Digestive System, Prevent Constipation
Constipation is a state of having hard, dry stools, wanting to go but not being able to, taking a long time to have a bowel movement or taking many days to have a bowel movement causes a very uncomfortable feeling if left for a long time, it will lead to severe hemorrhoids.
It is possible to treat constipation in a simple but very effective way that is to use walnuts every day, will feel more comfortable because of their high fiber content, kidney function and great effects such as: A natural remedy for laxatives.
One study found that when 194 healthy adults ate 1.5 ounces (43 grams) of Walnuts daily for 8 weeks, there was an increase in beneficial bacteria, compared with a period of no walnuts.
The mechanism for this is an increase in bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health.
12. The Effect of Walnuts to Help Protect Strong Bones
Walnuts contain a lot of essential fatty acids that help our body better absorb calcium from foods in our daily meals, so that our bones will become stronger. People who regularly eat Walnuts will not face mineral depletion that causes bones to weaken in old age.
The effect of walnuts on user health has been proven through many scientific studies. The consumption of nuts, raw grains is a healthy lifestyle trend recommended by nutritionists.
How to Use or Eat Walnuts to Be most Effective?
Although Walnuts have a lot of benefits, it only works if you know how to use it properly and supplement the right amount. The use of Walnuts for children is also very good, helping children’s brains development, enhance memory, and help children improve the level of positive thinking.
Therefore, you should give them for your child every day, but with the right amount, do not exceed 5 nuts/day to achieve the best effect.
According to the research of nutrition experts, for the normal, every day you should only eat up to 10 walnuts to enhance for health. For women who are pregnant should eat 5 – 8 nuts per day to strengthen the mother’s health and provide all necessary nutrients for the fetus.
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