Learn the Many Health Benefits of Walnuts

Learn the Many Health Benefits of Walnuts
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Walnuts

Health Benefits of Walnuts for the Heart

The walnut is a remarkable nut. Recently, the US Food and Drug Administration (FDA) cleared the health claim “eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. According to Dr.Emilio Ros, Hospital Clinic de Barcelona, “This is the first time a whole food, not its isolated components, has shown this beneficial effect on vascular health.”

These healthy nuts are packed with omega-3 fatty acids (1/4 cup of walnuts provide roughly 90% of the daily recommended value). They are a very good source of monounsaturated fats and have high levels of l-arginine.

Omega-3 is an essential fatty acid the body does not make. Omega-3 can help prevent heart attacks by making it less likely for blood to clot in arteries. It can improve the ratio of good and bad cholesterol, help prevent cholesterol from turning into plaque within the arteries, and help prevent erratic heart rhythms.

Monounsaturated fats help lower bad cholesterol and Lp(a), “lipoprotein a”, a compound that can lead to atherosclerosis by increasing blood clotting.

L-arginine is an essential amino acid that is converted into nitric oxide, a chemical that increases blood flow, prevents arteries from narrowing, and prevents fatty deposits from sticking to the inner walls of blood vessels.

Health Benefits of Walnuts for the Brain

Walnuts also benefit the brain. Not only do they resemble a brain in appearance, they are often referred to as a “brain food” because of their high content of omega-3 fatty acids. The membranes of cells in the brain primarily consist of fats and are responsible for important nutrients to enter cells and for waste products to exit cells. Omega-3 plays a major role in this process.

Studies in the US and other countries suggest a low dietary intake of omega-3 may be linked to depression. It is also believed to be connected with ADHD. According to a recent study, at Purdue University, children with low levels of omega-3 were more likely to be hyperactive, display behavioral problems, and have learning disabilities.

Other health benefits of walnuts include:

  • protecting bone health
  • promoting a good night’s sleep (walnuts contain melatonin)
  • helping in the prevention of gallstones
  • benefiting those with inflammatory conditions, such as rheumatoid arthritis, asthma, psoriasis, and eczema.

Photo Credit

Walnut picture courtesy of https://commons.wikimedia.org/wiki/File:Walnut.png.

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This post is part of the series: Nuts and Seeds

Health benefits of nuts and seeds.

  1. Health Benefits of Sunflower Seeds
  2. Health Benefits of Walnuts
  3. Nutritional Benefits of Almonds
  4. Health Benefits of Nuts and Seeds