New research reveals that a simple addition to your weekly diet – the humble walnut – can deliver remarkable benefits for your heart, brain, and even your waistline. This versatile tree nut, a staple in kitchens for millennia, is packed with nutrients that fight disease and promote overall wellness.
A Powerhouse for Your Vital Organs
According to dietitians and recent studies, the health advantages of walnuts are extensive. Registered dietitian Amber Sommer from the Cleveland Clinic confirms their impressive range, noting they are not only renowned for their healthy fats but also for lesser-known perks like enhancing your gut microbiome.
Nearly a third of the world's walnuts are found in California, which supplies almost all of America's production. These nuts are a rich source of disease-fighting antioxidants, healthy fats, and fibre, making them a true superfood.
The Heart and Brain Benefits
The magic behind walnuts lies in their unique fat profile. They contain alpha-linolenic acid (ALA), an omega-3 fatty acid also found in salmon. This fat has been shown to significantly reduce heart disease risk. The Cleveland Clinic states that just five servings of walnuts per week can make a tangible difference to cardiovascular health.
Furthermore, the antioxidants in walnuts, including vitamin E and polyphenols, help prevent arteries from hardening and narrowing, a primary cause of heart attacks. These compounds also play a role in protecting the brain, with studies indicating walnuts can help prevent inflammation and improve cognitive function in adults.
An Unexpected Ally for Weight Management
Despite containing roughly 190 calories per one-ounce serving (about 12 to 14 halves), walnuts can actually support weight loss. Experts from U.C. Davis Health explain that their combination of healthy fats, four grams of protein, and two grams of fibre per serving promotes a feeling of fullness, helping to curb overeating.
A 2015 study suggested that the way fat is stored in walnuts may prevent the body from absorbing all the calories. Dr. Asimin Cheema, an internal medicine doctor and cardiologist, adds that the soluble fibre in walnuts acts like a sponge, soaking up cholesterol in the digestive system and removing it from the body as waste, which aids in fighting high cholesterol.
For the best results, health professionals recommend eating walnuts unsalted and raw. Dietitian Amber Sommer advises sticking to a single serving per day or several times a week to reap the full rewards of this surprisingly versatile food.
