All nuts are good for you, and walnuts are a particularly tasty and popular choice. Here are ten health benefits you can gain by eating walnuts on a regular basis:
1. Better Digestion
Walnuts are high in fiber, to keep your digestive system functioning well. Many of the sources we rely on for protein, such as meat and dairy, do not offer fiber. Walnuts provide both protein and fiber.
2. Better Sleep
Walnuts contain the bio-available form of melatonin, which improves sleeping patterns. Eating a handful of walnuts every day will help you sleep better at night.
3. Brain Health
Walnuts are rich in omega-3 fatty acids, which are known to improve memory and cognitive functioning.
4. Healthy Hair
Those same essential fatty acids, along with selenium, biotin and zinc, help keep hair strong, shiny and healthy.
5. Lower Blood Pressure
Walnuts benefit the cardiovascular system. One study showed eating only a few walnuts daily reduces blood pressure.
6. Lower Cholesterol
Omega-3 fatty acids also lower and regulate cholesterol levels. Eating a small amount of walnuts on a regular basis, along with other foods rich in fatty acids and fiber, can significantly improve blood lipid profiles.
7. Gallstone Prevention
Recent studies indicate daily consumption of nuts can help prevent gallstones. You can add walnuts into your daily diet by sprinkling them on your cereal or yogurt, or just eating them as a snack. This can significantly reduce your risk of developing gallbladder disease.
8. Cancer Prevention
Research shows walnuts are a promising addition to the arsenal of tools to fight cancer. Studies on human subjects showed eating a few walnuts daily reduced the risk of developing prostate cancer. Animal studies found similar results against breast cancer.
9. Weight Management
While walnuts do contain a substantial amount of calories and fat, they help you maintain healthy weight or even lose weight. Their fiber content, vitamins and minerals can all improve your health and help you avoid the temptation of less nutritious foods.
10. Strong Bones
One of the essential fatty acids in walnuts is alpha linolenic acid, which has been linked to healthier, stronger bones. Eating walnuts, along with other healthy foods such as fruits and vegetables, will also lower inflammation in your body.