Emerging research highlights a remarkably versatile food that deserves a prominent place in your weekly shopping list: the humble walnut. Celebrated for its broad spectrum of health advantages, this nutrient-dense nut is being championed by nutrition experts for its role in promoting weight loss and enhancing cognitive function.
A Nut for Heart and Mind
The health benefits of walnuts are impressively comprehensive, impacting multiple vital organs. Registered dietitian Amber Sommer, in consultation with the Cleveland Clinic, confirmed that walnuts are well-known for their healthy fats but also offer lesser-known advantages like improving your gut microbiome. This collection of trillions of bacteria in your intestines is crucial for overall digestive health.
Recent studies have shown that walnuts play a significant role in guarding against serious conditions, including cancer, heart disease, Alzheimer's, and depression. Their positive effect on gut health is particularly notable; adults who consumed 1.5 ounces of walnuts daily for eight weeks were found to have developed more beneficial gut bacteria by the trial's conclusion.
The Power of Plant-Based Fats and Fibre
One of the key components that makes walnuts so beneficial is their fat profile. They contain the same type of omega-3 fatty acids found in salmon, known as alpha-linolenic acid (ALA). Walnuts provide about 2.5 grams of ALA per one-ounce serving, which is approximately 12 to 14 walnut halves. Research from the Cleveland Clinic indicates that just five servings per week can significantly slash heart disease risk.
Furthermore, walnuts are a powerhouse of fibre, offering two grams per serving. This is vital, as most American adults consume only around 15 grams of the recommended 25 to 30 grams of daily fibre. The nuts are also rich in disease-fighting antioxidants, including immune-protecting vitamin E and polyphenols, which help prevent arteries from hardening and narrowing—a primary cause of heart attacks.
An Unexpected Aid for Weight Management
Despite containing roughly 190 calories per one-ounce serving, walnuts can be a powerful ally in weight management. Their combination of healthy fats, four grams of protein, and fibre promotes a feeling of fullness, helping to curb overeating. A 2015 study suggested that the way fat is stored in walnuts prevents the body from absorbing all of the calories.
Dr. Asimin Cheema, an internal medicine doctor and cardiologist with Your Doctors Online, explained to Parade how the soluble fibre in walnuts acts. "It acts like a sponge in your digestive system... soaking up cholesterol particles, preventing them from entering your bloodstream," he said. This process helps combat high cholesterol and supports weight loss efforts.
For the best results, health experts from U.C. Davis Health recommend consuming walnuts unsalted and raw. Dietitian Amber Sommer advises sticking to a single serving of nuts per day or several times a week to fully harness their health-boosting potential.
