Health Benefits of Walnuts: A Superfood for Heart, Brain & Skin

Nutritional Profile of Walnuts

A single serving of walnuts (28.35g or about 14 halves) packs these impressive nutrients:

• 185-190 calories

• 18g of total fat – mostly healthy unsaturated fats

• 2.5g of alpha-linolenic acid (ALA), the plant-based omega-3

• 4g of protein

• 2g of dietary fibre

• Essential minerals, including 45mg of magnesium (10% DV) and 0.45mg of copper (50% DV)

Walnuts contain vitamin E in a special form called gamma-tocopherol. They also contain B vitamins, phosphorus, and manganese. The nuts are rich in beneficial plant compounds such as ellagic acid, catechin, and melatonin, which increase their health value.

Top 10 Health Benefits of Walnuts

Walnuts offer extraordinary health benefits due to their unique nutritional makeup. 

These include:

1. Heart-Health Benefits

Daily consumption of walnuts improves cardiovascular health:

• Lowers your risk of heart disease and stroke

• Makes blood vessels healthier and improves endothelial function

• Reduces blood pressure with effects that last up to 6 months

• Alpha-linolenic acid content reduces heart disease risk by 10%

2. Cognitive & Brain Health Benefits

Your brain gets exceptional protection from walnuts:

• Memory and cognitive processing speed improve in older adults

• Brain oxidative stress decreases

• Neuroprotective compounds help lower Alzheimer's risk

• Brain function enhances throughout the day after eating walnuts at breakfast

3. Weight Management

Walnuts help maintain a healthy weight:

• They activate parts of the brain tied to hunger control

• You feel more satisfied and end up eating smaller amounts

• Including them in a balanced diet won't make you gain extra pounds

• Your body takes in 145 out of the 190 calories in one ounce

4. Anti-inflammatory Effects

Walnuts' anti-inflammatory properties protect against:

• Brain inflammation that leads to cognitive decline

• Chronic diseases linked to inflammation

• Cell damage through powerful antioxidants

• Joint and tissue inflammation thanks to the omega-3 content

5. Skin Benefits

Your skin health improves with regular walnut consumption by:

• Protection from environmental damage caused by pollution and the sun

• Deep moisturising and conditioning effects

• Enhanced collagen production for younger-looking skin

• Vitamin E content helps fade scars and uneven skin

6. Hair Improvements from Walnut Intake

Your hair becomes healthier through walnuts:

• Essential fatty acids that feed hair follicles

• Copper content maintains natural hair colour

• Biotin strengthens hair and prevents loss

• Zinc and magnesium improve hair elasticity

7. Manage Cholesterol Naturally with Walnuts

Clinical studies show walnuts manage cholesterol effectively:

• LDL (bad) cholesterol lowers

• Total cholesterol decreases 

• Triglyceride levels also diminish

• Apolipoprotein B levels, a protein linked to heart disease, decrease

8. Blood Sugar Control

Blood sugar levels stay healthy with walnuts by:

• Lowering fasting blood glucose in hyperglycemic people

• Building insulin resistance for better blood glucose control

• Dietary fibre slows sugar release into your bloodstream

• Low glycemic index makes them perfect for diabetic diets

9. Cancer Protection 

• Walnuts contain plenty of antioxidants like polyphenols and ellagic acid. These antioxidants fight free radicals that can harm the body.

• They might lower swelling and decrease the risk of certain cancers such as breast, prostate or colorectal cancer.

10. Better Sleep 

• Walnuts give a natural supply of melatonin, the hormone that manages when you sleep and wake up. 

• Their omega-3 fatty acids also help the brain work better and balance serotonin levels. This might lead to better and longer sleep.

How Many Walnuts Should You Eat Daily?

Doctors generally recommend:

• One ounce (about 7-14 walnut halves) daily gives you key nutrients without adding too many calories. 

• The FDA states that including an ounce of nuts in your daily meals may lower the chance of developing heart disease.

• Some nutritionists advise beginning with two to four whole walnuts per day.

• A modest handful (28 grams) gives you 4g of protein and 2g of fibre.

Best Ways to Include Walnuts in the Diet

You can boost your meals throughout the day with walnuts:

• Soak them overnight to help with digestion and nutrient absorption

• Add chopped walnuts to your cereal or oatmeal to boost morning protein

• Mix your own trail mix with walnuts, dried fruits and cereals

• Use walnuts instead of croutons in salads for extra crunch

• Replace ground beef with walnut 'meat' in tacos or chilli

Side Effects of Overeating Walnuts

Walnuts are healthy in moderation, but eating too many can cause:

• Digestive problems like bloating, gas, and diarrhoea

• Less absorption of iron, calcium and zinc due to phytic acid content

• Higher risk of kidney stones from high oxalate levels

• Weight gain if you eat more than recommended

• Allergic reactions if you're sensitive to nuts

People taking blood-thinning medications should be careful because walnuts have vitamin K, which might affect these medicines.

Conclusion

Walnuts stand out as a nutrient-packed food with many health perks. These simple nuts support every part of the body. Studies reveal walnuts improve heart health by lowering cholesterol and helping blood vessels work better. Their omega-3 oils and antioxidants also help your brain stay sharp while you grow older.

What might catch you off guard is how walnuts benefit your skin and hair. Their healthy fats, vitamin E, and minerals work together to improve moisture, flexibility, and overall look.

A simple handful of walnuts each day can boost your health dramatically. These tiny nuts pack quite a punch for heart protection, brain function, and blood sugar control. Notwithstanding that, you should watch how many you eat - too many could upset your stomach or clash with some medications.

These nutrient-rich nuts can enhance any meal throughout your day. Soaking them all night releases more nutrients, and eating them at breakfast gives long-lasting energy. Walnuts are one of nature's best superfoods. They make it easy to improve your health while tasting great.

FAQs

1. Are walnuts really good for your heart?

   Yes, walnuts support heart health in many ways. A half cup of walnuts eaten daily over two years can lower LDL cholesterol and reduce total LDL particles. Research shows walnuts:

   • Make arteries healthier and regulate blood pressure

   • Cut down inflammation linked to heart disease

   • Decrease the risk of blood clots that cause heart attacks

   • Omega-3 fatty acids protect cardiovascular health

2. Do walnuts actually help improve memory and brain function?

   Walnuts can boost brain performance significantly. A newer study found that eating 50g of walnuts at breakfast led to quicker reactions throughout the day and better memory. These nuts:

   • Pack omega-3 fatty acids and polyphenols that combat oxidative stress

   • Make cognitive tasks easier and speed up mental processing

   • Keep the brain healthy with their special mix of nutrients

   • Could slow cognitive decline in high-risk groups

3. Can eating walnuts help with weight loss?

   Walnuts can help manage weight despite their calories. They trigger brain areas that control appetite. Studies reveal:

   • You feel fuller after eating walnuts and eat less overall

   • Adding them to a balanced diet won't make you gain weight

   • Their mix of healthy fats, fibre and protein keeps you satisfied longer

   • Regular walnut snacking might help burn fat

4. What is the best time of day to eat walnuts?

   Morning is the ideal time to eat walnuts. Having them with breakfast:

   • Keeps your brain sharp all day

   • Helps your heart and manages cholesterol

   • Gives you steady energy that lasts

   • Works better if you soak them overnight

5. Are there any side effects of eating too many walnuts?

   Eating too many walnuts can cause issues. Watch out for:

   • Stomach problems like diarrhoea, bloating and pain

   • Less absorption of iron, calcium and zinc from phytic acid

   • Kidney stones from high oxalate levels

   • Allergic responses in some people

6. Do walnuts improve skin and hair health?

   Walnuts work wonders for skin and hair health. Their nutrients:

   • Fight inflammation and protect against environmental damage

   • Wake up sleeping hair follicles for better growth

   • Have vitamin E that helps fade scars

   • Include fatty acids that feed hair follicles

7. Are walnuts safe for people with diabetes?

   Walnuts are great for managing diabetes. Studies show:

   • Fibre in walnuts helps control blood sugar

   • Their low glycemic index prevents sugar spikes

   • People who eat walnuts have a lower risk of diabetes

   • Healthy fats make insulin work better