5 Reasons Why You Should Eat More Walnuts
Nuts are one of the world’s healthiest foods and have been providing essential sustenance to people for more than 8000 years. Walnuts in particular, is widely considered to be one of the healthiest nut varieties, containing the most omega-3’s as well as being a valuable source of Vitamin E. If you love nuts already, then it shouldn’t be too hard to munch on a few extra walnuts every day, but if you need a little more convincing, then here are five reasons why you may want to start eating more walnuts.
Walnuts can help to reduce your chance of getting cancer
The nutritional composition of walnuts, specifically their omega-3 and vitamin-E content, can help to prevent certain cancers from developing within the body. Vitamin-E is a powerful lipid-soluble antioxidant that fights free-radicals which can ultimately lead to cell mutations and cancer. Walnuts are also an excellent source of polyphenols, which are turned into anti-inflammatory urolithins within the microbiome, helping to protect against colorectal cancers as well as reducing the risk of hormone-related cancers such as prostate and breast cancer. In one study, researchers at the Harvard Medical School found that both the size and frequency of tumours in mice were reduced by feeding them walnuts daily.
Walnuts are good for your gut microbiome
Millions of microbes live inside your gut, performing a whole host of important functions from digestion to fighting off infection. Your gut microbiome can influence your ability to lose weight, your mental health, and your digestive health and so it’s important to look after it by giving it the food it needs to thrive. Walnuts not only contain valuable fibre but have also been found to increase the number of beneficial microbes that produce a substance called butyrate, which can help to reduce the risk of developing colon cancer.
Walnuts can help to improve male fertility
You may not think of walnuts as a romantic food, but if you’re struggling with fertility then they may quickly become one. One study by UCLA found that over a 12 week period, men who ate a 75g serving of walnuts every day were able to significantly improve their sperm count as well as their sperm's vitality and motility.
Walnuts keep your heart healthy
Although the nutritional breakdown of walnuts may make them seem like a high-fat food, the fat they contain is actually very important, helping to reduce bad triglyceride levels, lower blood pressure, and to keep the heart-healthy. The fat in question is an omega-3 fatty acid called alpha-linolenic acid (ALA), which helps to balance cholesterol levels and can even reduce the negative effects of a high-fat meal.
Walnuts can help you to lose weight
And finally, for those on a diet or who are looking to maintain a healthy weight, walnuts are also great weight-loss food, helping to keep you fuller for longer, reducing food cravings and also helping to stabilize blood sugar levels. Although they may be quite high in calories, studies have found that people don’t tend to absorb all the calories contained within walnuts, and their benefits outweigh their calorie content.
So there you have it, just five of the many reasons why you may want to start including more walnuts in your diet. Just a single 1oz serving per day is enough to start seeing the benefits, so why not throw a handful in your lunch or munch on a few with your morning coffee.
Want to know more about walnuts? Check out 'Everything You Need To Know About Walnuts'