Why walnut is good

This article provides a nutritional breakdown of walnuts, a look at its possible health benefits, how to incorporate more walnuts into the diet and any potential health risks of consuming walnuts. According to the U. They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein. Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.

The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness.

This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. The possible health benefits of walnuts may include boosting the cardiovascular system and bone health, reducing the risk of gallbladder disease, and treating epilepsy. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL harmful cholesterol and triglyceride levels.

This, in turn, reduces the risk of cardiovascular disease, stroke , and heart attack. A study published in the British Journal of Nutrition showed that the risk of coronary heart disease is 37 percent lower for those consuming nuts more than four times per week, compared to those who never or rarely consumed nuts. In , scientists published findings of a small study which indicated that :. Results of a meta-analysis published in suggested that a diet that is high in walnuts is linked to improved lipid and cholesterol profiles.

The researchers also concluded that walnuts may also help reduce oxidative stress and inflammation. In , the U. Food and Drug Administration FDA approved the claim for food labels on a variety of nuts, including walnuts, that:. However, they note that while scientific evidence suggests that this is true, it does not prove it. The statement also refers to whole or chopped nuts, and not products that contain nuts. According to research published in the Asia Pacific Journal of Clinical Nutrition , routine nut consumption is associated with higher levels of energy use while resting.

In trials that compared weight loss using diets that include or exclude nuts, the diets that included nuts in moderation showed greater weight loss. A study published in the American Journal of Clinical Nutrition also found that women who reported rarely eating nuts had a greater incidence of weight gain over an 8-year period than those who consumed nuts two times a week or more.

According to another study in the American Journal of Clinical Nutrition , frequent nut consumption is associated with a reduced risk of cholecystectomy, an operation to remove the gallbladder. In over a million people documented over 20 years, women who consumed more than 5 ounces of nuts a week had a significantly lower risk of cholecystectomy than women who ate less than 1 ounce of nuts each week.

Walnuts are a good source of the mineral copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.

Eating walnuts as part of a healthy diet may decrease your risk of heart disease, the leading cause of death globally. Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease. Walnuts contain 2. Research has found that omega-3 fatty acids may decrease the inflammatory marker C-reactive protein CRP in those with high cholesterol. Inflammation plays a major role in the development of atherosclerosis.

A recent study shows that, among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts, including walnuts, reduced the incidence of major cardiovascular events. Food and Drug Administration, March Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain, but also by helping to improve brain signalling and neurogenesis , which is the creation of neurons.

As well as the good fats, other important nutrients such as vitamin E, folate and ellagic acid are all found in walnuts, and also contribute to neuroprotection and memory function. Discover the 10 foods that can boost your brainpower.

Omega-3 fatty acids are important to the development and function of the central nervous system. There has been positive research and clinical evidence to indicate that omega-3 fatty acids could well play a role in certain mood disorders. The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels.

There has also been research into whole walnuts, and how they can improve cholesterol levels and markers for inflammation, which is also connected to a reduced risk of heart disease. A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

Read more about what to eat for a healthy heart. There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain , even though they are energy rich, offering a great snack alternative for those looking to manage their weight. Learn more about how to lose weight and keep it off. A recent animal study has shown that consuming walnuts can enrich the gut microbiome and increase particular good bacteria strains, which could offer benefits to humans with more research.

Discover more about how diet affects gut health. The health benefits of almonds The health benefits of nuts All our health benefits guides. This page was updated on 4 August by Tracey Raye. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness.