Despite being high in calories and fat, walnuts can be a great tool for weight loss. The healthy polyunsaturated and monounsaturated fats provide satiety, helping you feel full and satisfied. A study found that a weight-loss diet enriched with walnuts was more effective at lowering LDL cholesterol and blood pressure than a standard weight-loss diet.
Manage Diabetes
The nutritional content of walnuts can help manage diabetes symptoms and reduce the risk of developing the disease. A trial found that women who ate at least 28 grams of walnuts a week had a lower chance of developing type 2 diabetes. Their polyunsaturated fats and low glycemic index make them an ideal food for those with diabetes.
Enhance Male Reproductive Health
For men, walnuts can significantly improve fertility. A randomized controlled trial found that consuming 18 whole walnuts a day for 12 weeks led to marked improvements in sperm vitality, morphology, and shape.
Have Anti-Cancer Properties
While more human studies are needed, preliminary research suggests that walnuts may have cancer-fighting properties. The ellagitannins in walnuts are converted into a compound called urolithin in the gut, which some studies have shown can help kill off prostate cancer cells. The combination of antioxidants and other beneficial compounds in walnuts may help to prevent the development of certain cancers.
Boost Skin and Hair Health
The powerful antioxidants, vitamins (C, E, K, and B-group), and minerals (selenium, copper, and zinc) in walnuts are vital for healthy skin and hair. They protect skin cells from damage and can reduce the visible signs of aging. The omega-3s also help promote hair growth and scalp health, giving your hair a shiny, healthy look.
health benefits these incredible nuts have to offer.
Side Effects and Precautions
Walnuts are generally safe and highly beneficial. The only significant concern is an allergic reaction, which can be severe for those with a tree nut allergy. If you have this allergy, it is crucial to avoid walnuts.
When purchasing walnuts, choose whole ones that feel heavy for their size with no cracks or stains. For shelled walnuts, look for plump, unwrinkled kernels and smell them to ensure they aren’t rancid. Proper selection and storage are key to enjoying all the
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