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What are the benefits of walnut?

Monday, September 6, 2021


The benefits of walnuts, which are easy to access, can be stored for a long time, can be added to foods differently and comply with the Turkish taste, are not counted. In this article, all the benefits of walnut are compiled for you. We wish you a pleasant reading.

Walnut benefits

Although the benefits of coconut, which are getting more and more popular and researched every day, do not fall from the agenda, there are many benefits that can be found in Turkey, which are grown abundantly in our country.

Walnuts contain healthy oils, fibers, vitamins and minerals. Walnuts have higher antioxidant activity than other common nuts. In the membrane surrounding the inner walnut, the compounds called vitamin E, melatonin and polyphenol provide antioxidant properties.

A study on a limited number of healthy individuals has shown that consuming walnuts during meals prevents oxidative damage caused by LDL, called bad cholesterol, after eating. Bad cholesterol, called oxidized LDL, tends to accumulate in the arteries and cause atherosclerosis.

Walnuts are also significantly higher in terms of omega-3 oil than other nuts and provide 2.5 grams of omega-3 per 1 serving (about 28 grams). Omega-3 oils obtained from plants, including walnuts, are called alpha-linolenic acid (ALA).

This is an oil that the body itself cannot produce, which must be taken from the outside. Recommended daily ALA amount; 1.6 g for men; it is 1.1 grams for women. With a single portion of walnuts, the amount to be taken daily can be met. Observational studies have shown that every gram of ALA eaten per day reduces the risk of dying from heart disease by 10%.

Another feature of walnut is that it reduces inflammation. Walnuts fight against oxidative stress and inflammation with the polyphenols it contains. ALA omega-3 oil, magnesium and amino acid arginine in walnuts can also reduce inflammation.

Considering that inflammatory markers play a role in the mechanisms of Alzheimer’s, diabetes and many other chronic diseases, the preventive effect of walnut on these diseases can be understood.

Walnut benefits in terms of gut health

Walnuts are also very useful for gut health. In a study of 194 healthy adults, when 43 grams of walnuts were eaten every day for eight weeks, an increase in beneficial bacteria was observed compared to the non-walnut period.

The benefits of walnuts in cancer prevention

Non-clinical cell culture or animal experiments and human observational studies suggest that eating walnuts may reduce the risk of contracting certain cancers, including breast, prostate, and colorectal cancers.

Walnuts are rich in polyphenol fibers. Some beneficial bacteria in the gut can convert these substances into compounds called urolithins.

Urolithins may have anti-inflammatory properties that can be a way to help protect against colorectal cancer in your intestines. The anti-inflammatory effects of urolithins can also help protect against other cancers.

In addition to these properties, urolithins have hormone-like properties that allow them to block hormone receptors in your body. This can help reduce the risk of hormone-related cancers, especially breast and prostate cancers.

Although an inverse link has been established between walnut consumption and cancer risk, more clinical studies should be conducted to confirm these effects.

The benefits of walnuts in weight loss

Although walnuts are calorie, studies show that walnuts can help control appetite.

In a controlled study, 10 obese individuals were included in the study. The individuals in the study were given a smoothie, a beverage made with approximately 48 grams of walnuts for five days, once a day, or consumed a placebo drink equal to calories and nutrients.

In the group that consumes walnuts, appetite and hunger decreased compared to other drinks. In addition, after consuming the walnut smoothie for five days, it was observed that the activation of the participants increased their brain views, which helped them withstand extremely attractive food tips such as cakes and chips in a particular area.

Walnut benefits in managing type 2 diabetes

Observational studies show that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight.

Being overweight can cause high blood sugar and increase the risk of developing diabetes. However, eating walnuts can help control blood sugar through mechanisms beyond weight control.

In a study, 100 people with type 2 diabetes had 1 tablespoon of cold pressed walnut oil or placebo for 3 months a day. An 8% decrease in fasting blood sugar was observed for those who consumed walnut oil.

In addition, the group using walnut oil showed a decrease of about 8% in terms of hemoglobin A1C (3-month average blood sugar). No improvement in control group A1C or fasting blood glucose was detected.

Possible effects of walnut on blood pressure control

People with high blood pressure have a risk of heart disease and stroke. Some studies suggest that eating walnuts can help lower blood pressure, including people with high blood pressure and healthy people under stress.

Other studies have not observed this effect. More studies are needed to clarify this issue.

Walnut’s effects on mental health

Since ancient times, the shape of the walnut was thought to be good for the brain because it resembles the brain. Although this similarity is coincidental, walnuts really contain important nutrients in maintaining brain health.

Cellular studies on animals or in a laboratory environment; found that nutrients found in walnuts, including polyunsaturated fat, polyphenols, and vitamin E, can help reduce oxidative damage and inflammation in the brain.

In an animal study on Alzheimer’s disease, mice that received 6-9% of their calories from walnuts for 10 months (equal to 28-45 grams of walnuts per day in humans) showed significant improvements in learning skills, memory and anxiety reduction compared to mice without walnuts in their diet.

While these results are encouraging, more clinical studies are needed that directly test the effects of walnuts on brain function in humans.

Walnut’s effects on male reproductive health

Typical western diets, which are high in processed foods, sugar, and refined grains, are thought to be linked to decreased sperm function. Eating walnuts can help support sperm health and reproduction in men.

A study on 117 healthy young men showed that when 75 grams of walnuts were added to western-style diets for three months, the walnut-eating group showed improvement in sperm form, vitality and mobility compared to non-eating men.

Research on animals suggests that eating walnuts can help protect sperm by reducing oxidative damage to the sperm membranes. If studies have not yet been fully confirmed, but you are having problems with reproductive health, you can add coconut to your diet.

The benefits of walnuts in terms of cholesterol

Although the benefits of coconut oil are most prominent in terms of cholesterol, walnuts also play a very important role in controlling cholesterol. While coconut does this by raising good cholesterol HDL, walnuts directly lower bad cholesterol LDL.

In a study of 194 healthy adults, eating 43 grams of walnuts per day for eight weeks resulted in a 5% reduction in total cholesterol, 5% in LDL cholesterol and 5% in triglycerides. In addition, apolipoprotein-B, an important risk factor for heart disease, decreased by 6%.

We wish you healthy days.

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