Walnuts are loaded with healthy fats, protein, and several vitamins and minerals your body needs to stay strong and healthy, but did you know that walnuts are also good for you in other ways? Many of the most unexpected health benefits of walnuts aren’t things that walnuts themselves provide, but rather come from other nutrients present in them. This article will go over some of the top 7 health benefits of walnuts you probably didn’t know about!
1) Walnuts improve your mood
Nuts in general are thought to have a significant effect on our moods because they are rich in unsaturated fats and nutrients, like magnesium, vitamin E, folate and vitamin B6. Magnesium deficiencies are linked to higher rates of depression, while folate and vitamin B6 deficiencies can lower your serotonin levels. Folate is also crucial for processing homocysteine (an amino acid). When it’s not processed correctly, elevated levels can lead to cardiovascular disease—which makes consuming foods rich in folic acid essential.
2) Vitamin E fights cell damage
Walnuts are high in antioxidants, particularly vitamin E. Vitamin E is a fat-soluble antioxidant, which means it fights cell damage in both fat and water soluble cells. It works by neutralizing free radicals—which are unstable molecules created when your body breaks down food or responds to environmental stressors like pollution—and has been associated with a lower risk of Alzheimer’s disease, heart disease and cancer. Vitamin E also aids in hormone balance, regulating blood pressure and preventing hypertension, according to Dr. Axe. Since most people don’t get enough vitamin E from their diet alone (or at all), incorporating foods high in vitamin E into your diet is one of easiest ways to boost your intake without taking an additional supplement.
3) Walnuts have healthy fats
Walnuts contain healthy fats (the types our bodies need) called alpha-linolenic acid, and two different forms of omega-3 fatty acids. According to Harvard Health Publications, both omegas have been shown to reduce inflammation and help protect against heart disease, cancer, and arthritis. Walnuts also contain arginine, which converts to nitric oxide in our body. Nitric oxide helps lower blood pressure by relaxing blood vessels so blood can flow more easily throughout our body—great for overall heart health! Plus they're full of antioxidants. Antioxidants help mop up free radicals (harmful molecules) in our bodies before they cause any damage or encourage aging.
4) Walnuts are a great source of
Omega-3
Walnuts are a great source of Omega-3, which may improve heart health. In fact, some research suggests that eating nuts could cut your risk for cardiovascular disease in half. (1) If you’re not a fan of fish or flaxseed, adding walnuts to your diet can be a tasty way to reduce your risk for heart attack and stroke. But it's important to note that just because something is good for your heart doesn't mean it will taste good—so pick yourself up a bag and give them a try!
5) Antioxidants protect the body from free radicals and diseases
Walnuts are a great source of antioxidants. Antioxidants not only protect us from diseases but they also slow down our aging process and keep us young by preventing premature aging. Walnut is a rich source of vitamin E which is an antioxidant used in many anti-aging skin creams. In fact, it's one of nature's best sources for vitamin E. Besides eating fresh fruits and vegetables, other good sources for antioxidants include berries, nuts and red wine.
6) Reduce inflammation
with walnuts
There’s no question that managing inflammation is a key to health, but it can be hard to find easy ways to get your anti-inflammatory fix. While many factors contribute to overall inflammation, including genetics and nutrition, there are some things you can do right now to help keep chronic inflammation at bay. Walnuts have been shown to lower inflammatory markers as effectively as ibuprofen, which may help explain why they’re so good for reducing risk of heart disease and cancer. For example, in one study, people who ate 3 ounces (85 grams) per day of walnuts for a month had significant reductions in certain inflammatory markers when compared with those who ate only roasted peanuts.
7) Walnuts increase blood flow
Walnuts are a source of an antioxidant called alpha-linolenic acid (ALA). ALA helps fight against systemic inflammation and oxidative stress in your body. In one study, 1/3 cup per day was able to increase blood flow by 28%. Not only will increased blood flow help keep your brain functioning at a high level, but it also can help stave off heart disease and erectile dysfunction.