Benefits of Walnuts from xzvzxv's blog

1. Good for the brain

Walnuts contain important phytochemicals, as well as high amounts of polyunsaturated fats that offer potential benefits for both brain health and function. Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain but also by helping to improve brain signalling and neurogenesis, which is how new neurons are formed.

As well as high levels of beneficial fats, other important nutrients such as vitamin E, folate and the protective phytochemical, ellagic acid, are all found in walnuts, and contribute to its neuroprotective and memory enhancing properties.

Discover the 10 foods that can boost your brainpower.

2. Mood-boosting

Omega-3 fatty acids are important for the development and function of the central nervous system. Promising research and clinical evidence indicate omega-3 fatty acids could well play a role in certain mood disorders.

Although, a study specifically evaluating the effect of walnuts reported mixed findings, the inclusion of walnuts in the diet of non-depressed, young healthy males did appear to improve mood.

3. Heart healthy

The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels. There has also been research into whole walnuts, and how they can improve cholesterol levels and markers for inflammation, which is also connected to a reduced risk of heart disease.

A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

4. May support weight loss

There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain, even though they are energy rich, offering a great snack alternative for those looking to manage their weight.

5. Support a healthy digestive system

A recent animal study has shown consuming walnuts can enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and in particular increase strains of beneficial probiotic bacteria. This has been repeated in humans with reports of increases in beneficial strains and especially those which produce butyrate, a by-product which supports the health of the gut.