Walnuts Nutrition Facts And 7 Proven Health Benefits

Walnuts Nutrition Facts

Walnuts nutrition facts and health benefits of walnuts are amazing. This one handful nut gives you many health benefits.

Walnuts are delicious but they also offer significant value for our health.

These tree nuts come from Central Asia and the Mediterranean and humans have been eating them for many years.

A lot of people enjoy walnuts in deserts or other dishes and they are also a great snack. 

The benefits of walnuts are widespread they are rich in omega-3 fats and provides significant antioxidant levels.

Many studies have found that walnuts can positively impact our brain health and lower the risk of heart disease and some cancers read this article for more benefits of this amazing nut.

It is a little understating to suggest that walnuts are a portion of healthy food.

In fact, there's so much interest in this one nut that for the past 50 years scientists and leading industry experts have gathered together annually for a conference dedicated to research on walnuts.

So in this article, I'm going to give you five benefits of walnuts.

Walnuts Nutrition Facts

Walnut nutrition like all nuts.

Walnuts contain good fats such as monounsaturated and polyunsaturated fats but they are also a valuable vegetarian source of the essential fatty acid omega-3.

The iron, selenium, calcium, zinc, vitamin E, and some B vitamins are also present in it.

Health Benefits Of Walnuts

1. Good Source Of Omega-3

Well, it's significantly higher in omega-3 fatty acids than any other nut, providing 2.

5 grams per one ounce or a 30-gram serving.

Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid, or ALA.

It's a fat that's essential, so you must get this from your diet.

Now according to the Institute of Medicine, adequate intake of ALA is 1.

6 and 1.

1 gram per day for men and women respectively.

A single serving of walnuts meets these guidelines.

And for the record, observational studies show that for each gram of ALA that you eat per day decreases your risk of dying from heart disease by 10%.

2. Gives You Healthy Gut

Now, this is more of recent discovery and it's particularly fascinating to me.

Studies suggest that if your gut is rich in health-promoting bacteria and other microbes, your gut microbiota, you're more likely to have good overall health.

An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body.

Of course, what you can eat significantly influences the makeup of that gut bacteria.

Walnuts can be an important way for your microbiota and intestine to be healthy.

Now in this study of 194 people, a daily intake of 43 grams, or 1.

5 ounces of walnuts, over eight weeks significantly affected the gut microbiome by enhancing probiotic and butyric acid-producing species in the study subjects, at least compared to a period of not eating walnuts.

So that's just the first human study to show this, but it's pretty impressive so far.

Watch your space, eat your walnuts.

3. Control Type 2 Diabetes

Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they can help you lower your weight and maintain a healthy weight, and of course maintaining a healthy weight is really important for maintaining healthy blood sugar levels and minimizing or managing type 2 diabetes.

That said, eating walnuts may help control blood sugar by mechanisms beyond their influence on weight control.

For example, in this controlled study, in 100 people with type 2 diabetes, consuming one tablespoon of cold-pressed walnut oil a day for three months while continuing their usual diabetes medication and diet, resulting in an 8% decrease in fasting blood sugar.

Additionally, the walnut oil users saw their hemoglobin A1c, which is a three-month average blood sugar marker, they saw that level decrease significantly by almost 8%.

Now the control group showed no improvement in A1c or fasting blood sugar, and neither group had a change in their weight.

So weight wasn't a factor here.

Of course, that was with walnut oil.

It's much more concentrated than eating whole walnuts, but you would expect whole walnuts to have a similar effect, maybe not to that magnitude.

4. Lowered Risk Of Cancer 

several studies have been conducted to determine which foods and compounds can reduce the risk of cancer.

research suggests that walnuts can potentially reduce the risk of certain cancers. The risk of breast prostate and bowel cancers may all be reduced by eating walnuts.

5. Improve Male Reproductive Health.

There is some early evidence that eating more walnuts may support sperm health and male fertility.

When 117 healthy young men took two-and-a-half oz. 75 grams of walnuts every day for three months, the sperm structure, vitality, &  health improved and mobility in comparison with men who do not eat nuts.

The reason why is not really understood, but animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes.

Look, further studies are needed to confirm this, but if you are a man who is worried or struggling with their fertility then it makes sense to add a handful of walnuts into your daily diet and see what happens.

6. Decrease Inflammation 

Many illnesses result in inflammation or are affected by prolonged inflammation including heart disease diabetes cancer and Alzheimer's.

The disease not only do the polyphenols offer antioxidants they can help fight inflammation as well 

Walnuts contain a group of polyphenols which can prevent inflammation when converted by the bacteria in your gut the magnesium and amino acids found in walnuts can also decrease inflammation.

7. Improve Brain Functioning

It may just be a coincidence that the shell of a walnut is shaped like a brain but it turns out it could actually be quite good for your mind.

I think alongside carrot this is the only instance where there's ridiculous graphics or memes that show foods that resemble, supposedly resemble the organs that they help is actually true.

In a 10-month study of Alzheimer's disease, mice fed 6 to 9% of their calories as walnuts, which is equal to one to 1.

5 ounces or 28 to 45 grams daily in people, these mice had a significant improvement in learning skills, memory, and anxiety reduction, compared to a walnut-free control group.

Now observational studies have linked walnuts with better functioning in the brain in older adults, including quick and efficient transformation, better mental flexibility, and better memory.

So these results are encouraging, but of course, we're gonna need a lot more evidence, particularly evidence in humans before we can make any firm conclusions.

Nevertheless, it's like you're gonna keep hearing about walnuts as more and more research is published showing its additional health benefits.

So you might as well add a small handful of walnuts to your regular diet.


I hope you like these walnuts nutrition facts and health benefits.

Walnuts are slightly better than other nuts, walnuts have a good amount of Omega-3, and other vitamins and minerals to keep your organs healthy.

So you are looking for healthy nut, then add 1.Oz walnuts on a daily basis in your diet and get all health benefits.

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