Walnuts are a great source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis ¹. They are also a super plant source of omega-3s ¹.
Walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids ². All nuts are not created equal. Many nuts (such as almonds and cashews) are rich in monounsaturated fats, along with polyunsaturated fats ².
Here are some of the potential benefits of eating walnuts:
- Rich in antioxidants: Walnuts have higher antioxidant activity than any other common nut ¹.
- Super plant source of omega-3s: Walnuts are an excellent source of omega-3 fatty acids, which are essential for good health ¹.
- May decrease inflammation: Walnuts contain alpha-linolenic acid (ALA), which is an omega-3 fatty acid that has been shown to reduce inflammation ¹.
- Promotes a healthy gut: Walnuts contain fiber and prebiotics that can help promote the growth of beneficial bacteria in your gut ¹.
- May reduce risk of some cancers: Studies have shown that walnuts may help reduce the risk of breast and prostate cancer ¹.
- Supports weight control: Walnuts are high in fiber and protein, which can help you feel full and satisfied ¹.
- May help manage type 2 diabetes and lower your risk: Walnuts may help improve blood sugar control in people with type 2 diabetes ¹.
- May help lower blood pressure: Walnuts may help lower blood pressure due to their high content of L-arginine, an amino acid that helps relax blood vessels ³.
In conclusion, walnuts are rich in heart-healthy fats and high in antioxidants. Regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer.
They also contain fiber and prebiotics that can help promote the growth of beneficial bacteria in your gut. These benefits make walnuts an attractive candidate for anti-aging and longevity research.
(1) 13 Proven Health Benefits of Walnuts. https://www.healthline.com/nutrition/benefits-of-walnuts.
(2) Health benefits of walnuts – Harvard Health. https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526.
(3) Walnuts 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/walnuts.