The Benefits of Walnuts


Walnuts have higher antioxidant activity than any other nut.

This activity originates from vitamin E, melatonin and also plant compounds called polyphenols, which are especially high in the papery skin of walnuts.

An initial, small study in healthy adults showed that consuming a walnut-rich dish protected against oxidative damage of "poor" LDL cholesterol after eating, whereas a refined-fat dish really did not.

That's useful due to the fact that oxidized LDL is prone to accumulate in your arteries, creating atherosclerosis.


Research suggests that if your digestive tract is abundant in health-promoting bacteria and other microbes (your digestive tract microbiota), you're more likely to have a healthy intestine and excellent total health and wellness.

An unhealthy make-up of your microbiota can add to inflammation and also disease in your gut as well as in other places in your body, enhancing your threat of weight problems, heart disease and also cancer cells.

What you eat can substantially affect the makeup of your microbiota. Eating walnuts might be one method to support the health of your microbiota and also your gut.

When 194 healthy grownups ate 1.5 ounces (43 grams) of walnuts each day for eight weeks, they had an increase in advantageous microorganisms, compared to a duration of not eating walnuts.

This included an increase in microorganisms that create butyrate, a fat that nourishes your digestive tract as well as having the advantage of digestive tract wellness.


Test-tube, pet as well as human observational research studies recommend that eating walnuts might lower your danger of certain cancers, consisting of breast, prostate as well as colorectal cancer cells.

As noted previously, walnuts are rich in the polyphenol ellagitannins. Particular gut microbes can convert these to compounds called urolithins.

Urolithins can have anti-inflammatory properties in your digestive tract, which might be one manner in which consuming walnuts assists against colon cancer. Urolithins' anti-inflammatory activities can additionally aid against various other cancers.

What's more, urolithins have hormone-like residential properties that allow them to obstruct hormone receptors in your body. This may help in reducing the danger of hormone-related cancers, specifically breast and also prostate cancers.

Extra human research studies are required to confirm the effects of consuming walnuts on decreasing the risk of these as well as other cancers cells.

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