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7 Health Benefits of Walnuts

More often than not, it’s the simplest foods that are best for your health. A handful of raw organic nuts is one of the best snack choices you can make. Walnuts in particular offer numerous benefits for your health. A 1-ounce serving of walnuts contains 18 grams of fat, four grams of protein and four grams of carbs. Thanks to their high omega-3 fatty acid and antioxidant content, walnuts can give your health a boost in many different ways. If you’re looking for a reason to munch on some walnuts, here are seven:

walnut

  1. They can help reduce your risk of cancer

    Studies show that walnuts may provide cancer-fighting properties for men and women alike. They’ve been shown to slow the growth of breast, prostate, colon and renal cancers by providing antiproliferative and antiangiogenic effects.

  2. They boost your heart health

    Walnuts contain an amino acid called l-arginine, which offers multiple heart-healthy benefits. They also contain plant-based omega-3 fat alpha-linolenic acid (also known as ALA), which has powerful anti-inflammatory properties that can help prevent the formation of blood clots. Research suggests that eating just 1 ounce of walnuts a day may help decrease cardiovascular risk.

  3. They can help you maintain a healthy weight

    Studies suggest that adding walnuts to your diet can help you better maintain a healthy weight. The healthy nuts are associated with increased satiety, which can help prevent overeating and mindless snacking.

  4. They promote male fertility

    Perhaps one of the lesser-known benefits of walnuts is their ability to promote male fertility. Research shows they can help improve sperm quality, quantity, vitality and motility.

  5. They support brain health

    Walnuts contain many neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fatty acids and antioxidants. These compounds help support brain health by lowering oxidative stress and reducing the brain’s susceptibility to age-related cognitive decline.

  6. They can help control Type 2 diabetes

    The healthy fats in walnuts have been shown to help improve metabolic parameters in people with Type 2 diabetes, by significantly reducing fasting insulin levels.

  7. They promote healthy gut bacteria

Researchers found that adding walnuts to your diet can help increase the amount, type and functional capacity of beneficial bacteria in your gut. Walnuts have the ability to act in a similar way as probiotics, to support gut health.

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