Did you know that eating just a handful of walnuts a day can vastly improve your health in a number of different ways? The simple nuts grow on trees and are most commonly harvested after they have fully ripened..
Most of the commercially available types carried in stores have the shells removed and the inside kernel, which is known as nutmeat, is the part that people consume. Walnuts have a mild, tangy, somewhat buttery taste which makes them perfect for eating alone or as a mix-in in salads and sweets like brownies or cookies!
It only takes a one quarter cup serving, which amounts to about a handful, to get the heart healthy benefits. Walnuts are packed with protein, fiber, antioxidants, vitamins, and minerals. They also contain a lot of “good” fats that are hard to find in foods and incorporate into our diets.
The two major ones are monounsaturated and omega 3 fatty acids. The plant based omega-3 fat alpha-linolenic acid (ALA) has anti-inflammatory effects on the body and a University of Maryland study(1) found that those who eat diets high in ALA have about a 50% lower risk of sudden cardiac death. There are other heart healthy benefits as well and eating a few everyday can help to lower both LDL and overall cholesterol levels.
Studies have also shown that they can reduce the risk of excessive blood clotting and inflammation, both of which can be major factors in cases of stroke and heart attacks. One of the best benefits walnuts pack are powerful antioxidants, which help to fight and remove the free radicals that damage and age our bodies.
Some of them, like the tannin tellimagrandin and the flavanol morin, are exceedingly rare and hard to find in foods. A few other antioxidants have even amazed researchers because they have proven to be so extremely powerful at combating free radicals.
Even though the tasty nuts are high in fat, they can help to control and maintain weight over time. People report feeling more full and for longer periods of time after eating them. They also can lead to improved reproductive health in men by improving overall sperm quality. In addition, the antioxidants they contain can help our brains as they age by enhancing overall cognitive and motor functions.
Walnuts seem to positively effect a little bit of every part of our bodies, and as you can see, there is a wealth of awesome health perks that you can get when you eat them. If you have not already, try incorporating a few into your diet. Your body will thank you!
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