Walnuts are a healthy nut chock-full of essential nutrients such as omega-3 fatty acids and antioxidants. They’re also easy to incorporate into your diet.
1. Rich in antioxidants
Walnuts have greater antioxidant activity than any other common nut UFABET
This activity comes from vitamin E, melatonin, and plant compounds called polyphenols. Which are found in particularly large amounts in the papery skin of walnuts.
A 2022 study in healthy adults over age 60 show. That eating a walnut-rich meal reduce the participants’ levels of LDL (bad) cholesterol.
If LDL cholesterol builds up in your arteries, it can cause atherosclerosis.
2. Super plant source of omega-3s
Walnuts are significantly higher in Omega-3 fatty acids than any other nut. Providing 2.5 grams (g) per 1-ounce (oz) serving.
Omega-3 fats from plants, including walnuts is called Alpha-linolenic Acid (ALA). It’s an essential fat, which means you have to get it from your diet.
According to the Institute of Medicine, an adequate intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single serving of walnuts meets this guideline.
Studies suggest that increase dietary levels of ALA may lower the risk of cardiovascular conditions. Such as heart disease and arrhythmia.
3. May decrease inflammation
Inflammation, which can be cause by oxidative stress is the root of many diseases, including:
- heart disease
- type 2 diabetes
- Alzheimer’s disease
- cancer
The polyphenols in walnuts can help fight oxidative stress and inflammation.
A subgroup of polyphenols called ellagitannins may be especially involve.
Beneficial bacteria in your gut convert ellagitannins to compounds called Urolithins. Which have been found to protect against inflammation.
ALA, omega-3 fats, magnesium and the amino acid Arginine. All of which are found in walnuts — may also decrease inflammation.