12 Proven Health Benefits of Walnuts

1. Rich in Antioxidants

Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.

2. Super Plant Source of Omega-3s

Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.

3. May Decrease Inflammation

Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.

4. Promotes a Healthy Gut

Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.

5. May Reduce Risk of Some Cancers

The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.

6. Supports Weight Control

Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.

7. May Help Manage Type 2 Diabetes and Lower Your Risk

Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.

8. May Help Lower Blood Pressure

Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure.

9. Supports Healthy Aging

A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.

10. Supports Good Brain Function

Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.

11. Improves Blood Fats

A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.

12. Widely Available and Easy to Add to Your Diet

Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes.

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