Health Benefits of Walnuts

Walnuts provide healthy fats, fibre, vitamins and minerals — and that’s just the beginning of how they may support your health. Below are four ways that walnuts help support your health:

1.      Walnuts are High in Antioxidants

Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts.

2. Super Plant Source of Omega-3s

Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving. Omega-3 fat from plants, including walnuts, is called alpha linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.

3. Promotes a Healthy Gut

Studies suggest that if your gut is rich in health promoting bacteria and other microbes (your gut microbiota), you’re 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 influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.

4. Supports Good Brain Function

It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind. 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.

For a good walnut recipe, click here: https://walnuts.org/recipe/maple-walnut-energy-balls/

Denise Boyd, BSc, Registered Holistic Nutritionist (RNH) with a specialization in Cognitive and Immune Support.

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