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10 Health Benefits of Walnuts Need Daily Life

Benefits of Walnuts To say that walnuts are a nutritious food is a bit of an understatement walnuts provides healthy fats fiber vitamins and minerals and that's just the beginning of 

How they may support your health in fact there's Benefits of Walnuts so much interest in this one nut that for the past 50 years scientists and industry experts have gathered annually at the University of California Davis for a pecan meeting talking about the most recent pecan well being research Benefits of Walnuts.


1Supports Weight Control

Walnuts a calorie-dense but studies suggest that the energy absorbed from being is 21 percent lower than would be expected based on their nutrients what's more eating walnuts may even help control your appetite in a well-controlled study in 10 obese people drinking a smoothie made with about 1.75 ounces 48 grams of walnuts once a day for five days decreased appetite and hunger compared to a


Supports Weight Control
Supports Weight Control
placebo drink equal in calories and nutrients additionally after five days of consuming the walnuts smoothies brain scans showed that the participants had increased activation in a region of the brain that helps them resist highly tempting food cues such as cake and french fries even though larger and longer-term studies are needed.

2. Promotes a healthy gut

Studies suggest that if your gut is rich in health-promoting bacteria and other microbes you will get microbiota who are more likely to have a healthy gut and good overall health an unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body increasing your risk of obesity heart disease and cancer what you eat can significantly


Promotes a healthy gut
Promotes a healthy gut
influence the makeup of your microbiota eating walnuts may be one way to support the health of your microbiota and your gut when 194 healthy adults ate 1.5 ounces 43 grams of walnuts every day for eight weeks they had an increase in beneficial bacteria compared to a period of not eating walnuts this included an increase in bacteria that produce butyrate a fact that nourishes your gut and promotes gut health.


3. May reduce risk of some cancers test-tube

Animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers including breast prostate and colorectal cancers as noted earlier walnuts are rich in the polyphenyl allergy talons certain gut microbes can convert these to compounds called uro listens your elephants can have anti-inflammatory properties in your gut.


May reduce risk of some cancers test-tube
May reduce risk of some cancers test-tube
Which may be one way that eating walnuts helps protect against colorectal cancer your Ellison's anti-inflammatory actions could also help protect against other cancers what's more your elephants have hormone-like properties that enable them to block hormone receptors in your body this may help reduce your risk of hormone-related cancers specifically breast and prostate cancers more human studies are needed to confirm the effects of eating walnuts on decreasing the risk of these and other cancers as well as to clarify all the ways or mechanisms by which they may help.


4. May decrease inflammation

Benefits of Walnuts Inflammation is at the root of many diseases including heart disease type 2 diabetes Alzheimer's disease and cancer and can be caused by oxidative stress the polyphenols in walnuts can help fight this oxidative stress

May decrease inflammation
May decrease inflammation
and inflammation a subgroup of polyphenols called allergy tannins may be especially involved beneficial bacteria in your gut convert allergy tannins to compounds called your elephant's which have been found to protect against inflammation a omega-3 fat magnesium and the amino acid arginine and walnuts may also decrease inflammation.

5. May help manage Type 2 diabetes

Lower your risk observational studies suggest that one reason walnuts a link to a lower risk of type 2 diabetes is that they help control weight excess weight increases your risk of high blood sugar and diabetes yet eating walnuts may help control blood sugar by mechanisms beyond their influence on weight control in a controlled study in 100 people with type 2 diabetes consuming one tablespoon of 


May help manage Type 2 diabetes
May help manage Type 2 diabetes

cold-pressed walnut oil a day for three months while continuing their usual diabetes medication and balanced diet resulted in an 8% decrease in fasting blood sugar additionally the walnut oil users had about an 8% decrease in hemoglobin a1c three-month average blood sugar the control group showed no improvement in a1c or fasting blood sugar neither group had a change in their weight.


6. May help lower blood pressure

High blood pressure is a major risk factor for heart disease and stroke some studies suggest that eating walnuts may help lower blood pressure including in people with high blood pressure and in healthy people when under stress other studies did not observe this effect among other diets before year P re di M II D study in about 7,500 adults at high risk of heart disease tested a Mediterranean diet supplemented with one ounce 28 grams of mixed nuts daily of which half were walnuts at the 


May help lower blood pressure
May help lower blood pressure
end of the study people on the nut enriched Mediterranean die had a 0.65 millimeters of mercury greater decrease in diastolic blood pressure bottom number than people on a similar heart-healthy control diet who weren't given nuts this suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet this is important as small differences in blood pressure are thought to have a big impact on your risk of heart disease death.


7. Supports healthy aging

As you age good physical functioning is essential for maintaining your mobility and independence one thing that may help maintain your physical abilities is healthy eating habits in an observational study over 18 years in more than 


Supports healthy aging
Supports healthy aging
50,000 older women scientists found that those with the healthiest diets had a 13% lower risk of physical impairment walnuts were among the foods that made the strongest contribution to a healthy diet though high in calories walnuts are packed with essential vitamins minerals fiber fats and plant compounds that may help support good physical functioning as you age.



8. Supports good brain function

It might be only a fortuitous event that the shell of a pecan resembles a minor cerebrum however research proposes that this nut may, in fact, be useful for your psyche animal and test-tube studies found that the nutrients in walnuts including polyunsaturated fat polyphenols and vitamin E may help reduce oxidative damage and inflammation in your brain in a 10 month study of Alzheimer's disease 


Supports good brain function
Supports good brain function
mice fed 6 to 9 percent of their calories as walnuts equal to 1 to 1.5 ounces or 28 to 45 grams daily in people had significant improvements in learning skills memory and anxiety reduction compared to a walnut free control group observational studies in older adults have linked eating walnuts to better brain function including faster processing speed more mental flexibility and better memory though these results are encouraging more studies testing the effects of walnuts on brain function and humans are needed to draw firm conclusions.


9. Supports male reproductive health

Typical Western diets high in processed foods sugar and refined grains have been linked to reduced sperm function eating walnut may help support sperm health and male fertility when one hundred and seventeen healthy young men included 2.5 ounces 75 grams of walnuts daily in their 


Supports male reproductive health
Supports male reproductive health
western-style diet for three months they had improved sperm shape vitality and mobility compared to men not eating nuts animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes further studies are needed to confirm these benefits but if you're a man concerned about fertility eating walnuts is a simple thing to try.


10 improves blood fats

Elevated levels of bad LDL cholesterol and triglycerides have long been linked to an increased heart disease risk regularly eating walnuts has been consistently shown to decrease cholesterol levels for model in an ongoing report in 194 solid grown-ups eating 1.5 ounces 43 grams of pecans every day 


improves blood fats
improves blood fats
for about two months delivered a 5 percent decline in all-out cholesterol 5 percent decrease in LDL cholesterol and 5 percent decrease in triglycerides compared to not eating walnuts the walnut heat has also had nearly a 6 percent decrease in apolipoprotein B which is an indicator of how many LDL particles are in your blood when elevated apolipoprotein B is a major risk factor for heart disease.

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