We have heard about the health benefits of walnuts for quite a few years now.
Every year it seems that there are more and more health benefits being discovered about this potent nut.
However, some people continue to avoid nuts, including walnuts, due to the higher calorie and fat content.
But, here I will tell you why you should never avoid the walnut (unless you are allergic, of course!).
Healing Properties of Walnuts
Reduced cardiovascular disease due to the potent form (alpha-tocopherol) of vitamin E found in walnuts. This is also a result of the heart healthy omega-3 fats called ALA (alpha-linolenic acid).
1 oz. serving of walnuts = 2.5 grams of ALA This will get converted to EPA and DHA to use to reduce body inflammation and lower cholesterol. - Reduced blood pressure due to the excellent source of manganese and copper. Walnuts also contain potassium, magnesium, and calcium which may help to lower blood pressure. - Improved health with type 2 diabetes: By better managing heart disease risk factors, you can better manage diabetes. - Reduced cancer risk due to the rare antioxidants found only in walnuts (quinone juglone). Other antioxidants found in walnuts are rare, and only found in a few foods. Quinone juglone may be able to kill cancer cells while leaving healthy tissue unharmed. - Improved mood due to the higher concentration of omega-3 fats. - Improved hair and skin ) due to the healthy fats. - Increased male fertility: A recent study has shown increased sperm count (and less chromosomal abnormalities) in men that is due to the high concentration of PUFAs (polyunsaturated fatty acids). - Possible increased bone strength due to increased bone turnover.
But, What About the Calories?
Strong and reliable research has consistently proven that a diet that includes nuts daily will result in a longer, healthier life. It has been shown that those who eat nuts usually weigh less than those who avoid nuts altogether.
Notable reports from WHFoods.com: on a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E, and 157 milligrams less sodium.
One Ounce Serving
Perhaps this is because nuts help to keep us full and satisfied and we unconsciously eat less of other foods. As few as 4 walnuts per day will help improve your health!
A 1 oz. (14 halves) serving of English walnuts contains:
- 185 Calories
- 18.5g Fat
- 3.9g Carbs
- 4.3g Protein
Written by Nicole German (RD, LD) for Healthy Eater and legally licensed through the Matcha publisher network. Please direct all licensing questions to firstname.lastname@example.org.
Add walnuts to a green salad and use a high quality (high polyphenol) extra virgin olive oil as the salad dressing. Add some fresh lemon juice and salt and pepper. This combo gives you excellent sources of both omega-3 from the walnuts and omega-9 from the olive oil. Both help to decrease inflammation and lower cholesterol.