Nuts that get more omega three than fish – our health

Needless to say, walnuts are a nutritious food. Walnuts provide healthy fats, fiber, vitamins and minerals and let you know how they help your health.

Here are 13 science-confirmed health benefits of walnut.

1. Antioxidants are abundant

Walnuts have more antioxidant activity than other common nuts. These antioxidants come from plant compounds called vitamin E, melatonin and polyphenols, which are found in the thin skin on top of walnuts.

A preliminary, small study in healthy adults found that eating walnut overeating prevents oxidative damage of “bad” LDL cholesterol, but refined fat should not be eaten.

This is very beneficial because oxidized LDL is more likely to form in your arteries.

2. A source of omega-3s

Walnuts are significantly higher in omega-3 fats than any other grain, providing 2.5 grams per 1-ounce (28-grams).

Omega-3 fats come from plants, including walnuts. This is called alpha-linolenic acid (ALA). It’s essential fat, which means you need to get it through your diet. Experimental studies show that the alpalinoic acid you consume daily reduces the risk of death from heart disease by 10%

3. Can reduce inflammation

Inflammation can be the source of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, and cancer.

The polyphenols in walnuts help the body fight stress and inflammation. A subgroup of polyphenols called ellagitanins may be particularly involved.

4. Promotes a healthy gut

Studies show that if your gut is rich in bacteria and other microorganisms (microbes that gut your gut) that promote good gut health, you are more likely to have a healthier gut and better overall health.

The 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.

5. Can reduce the risk of certain cancers

Test-tube, animal and human studies have shown that eating walnuts reduces the risk of certain cancers, including breast, prostate and colorectal cancers. Some gut microbes are present. These are called urolithins.

Eurolithins are high in hormone-like properties that help your body block hormone receptors and reduce the risk of hormone-related cancers, especially breast and prostate cancers.

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