Nuts are a great way to compliment your diet. Full of fiber, rich in unsaturated fatty acids and a good source of antioxidants. Yet, few people take the full advantage of these small powerhouses.
Eating Walnuts daily is a good idea for enhancing overall health but It should be done in their limits, even if we eat really beneficial food without maintaining its daily or per day limit, It can offer us some bad results which are not good your health.
Walnuts have a level of antioxidant polyphenols that is twice higher than the one contained in all other types of nuts. This makes them able to help the organism fight against free radicals that harm cells and cause diseases, all of which has been shown by the research carried out by the University of Pennsylvania.
“Our advice is to eat 5 walnuts a day”-says the head of the research, Dr. Joe Vinson.
“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”
Previous research has shown that the consumption of walnuts can significantly decrease the signs of aging, and at the same time protect from heart diseases and some types of cancer.
They can improve your memory.
A 2012 Journal of Alzheimer’s Disease report found that eating walnuts as part of a Mediterranean diet was associated with better memory and brain function. The antioxidants in walnuts may help counteract age-related cognitive decline and even reduce the risk of neurodegenerative diseases, including Alzheimer’s.
Helps weight loss
Contrary to what people believe, walnuts can form a part of weight management diet. Several studies have suggested that regular consumption of walnuts is unlikely to cause weight gain or obesity. In fact, an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber that helps provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management program. Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight.
Benefits in Treatment of Type 2 Diabetes
Although we think about type 2 diabetes as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. In this context, consumption of walnuts is establishing a more and more impressive research track record.
Increased flexibility in the response of the cardiovascular system following meals has been a repeated finding in research on walnuts. A variety of different measurements on blood vessel functioning (including their measurement by ultrasound) show a relatively small amount of daily walnut intake (1-2 ounces) to provide significant benefits in this area for persons with type 2 diabetes. Better blood fat composition (including less LDL cholesterol and less total cholesterol) has also been demonstrated in persons with type 2 diabetes.
They can reduce inflammation.
You’ve likely heard of the inflammation-fighting powers of that all-mighty omega-3s. And while the most powerful of them all—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—come from fish, the plant variety, alpha-linolenic acid or ALA, shouldn’t be totally written off. Walnuts are one of the richest sources of ALA, which may not carry all the health effects of its fishy compatriots but do still seem to fight inflammation. Experts think a diet higher in omega-3s may simply mean we’re not eating as many inflammation-provoking omega-6 fatty acids.
Other Health Benefits
Finally, the anti-inflammatory nutrients in walnuts may play a special role in support of bone health. A recent study has shown that large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx). These collagen components provide a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone.