Among the various healthy dried fruits that we have, walnuts can easily be considered one of the healthiest. There are multiple nutritional benefits of consuming walnuts. These include giving healthy fats, having fiber, vitamins and minerals. So much so that for the past 50 years experts have gathered annually at the University of California, Davis, for a walnut conference, to discuss its latest health benefits! That should easily be a prominent indicator of just how beneficial eating walnuts can be. Just a handful of walnuts on a daily basis, has the ability to cause some great changes to health. Here are a few common ones, specifically from the English Walnut, which is most common:
- Rich in Antioxidants: Walnuts have higher antioxidant activity than any other common nut that we know. This comes from the Vitamin E, melatonin and plant compound (polyphenols) which are much higher in the papery skin of walnuts. Preliminary studies on healthy adults, showed that eating walnuts could prevent oxidative damage caused by the LDL or ‘bad’ cholesterol.
- Plant Sourced Omega-3: Walnuts have a significantly higher amount of omega-3 compared to any other nut. This is known as alpha-linolenic acid (ALA) which is an essential fat that you should get from your diet. A handful of walnuts every day, easily meets the minimum requirement for every day consumption of omega-3 fatty acids.
- Promotes Healthier Gut: Eating walnuts on a daily basis helps in promoting probiotics or the good bacteria. It has been found that consuming foods which help in preserving probiotics are extremely beneficial to having a healthier gut and therefore, better overall health. Having walnuts helps increase these good bacteria, with specific increase in the bacteria that produces butyrate. This is a fat that helps further nourish your gut and therefore provides healthier gut health.
- Helps with Weight Control: Walnuts are calorie heavy but studies also suggest that they also absorb energy, 21% lower than would be expected from its nutrients. This helps with controlling your appetite. It has been found that eating walnuts on a daily basis can help reduce and control your hunger. Moreover, it was also found that having walnuts every day could lead to increased activation in areas of the brain that help in resisting food temptations. There is still research to do in this area, but primary studies within the field suggest the same.
With these innumerable benefits, it’s a great idea to stock up on walnuts and enjoy their crunchy flavors from Nuts for Us.