Walnuts contain health-supportive alpha-linoleic acids, omega-3 fats, proteins, and polyphenols chemicals.They fight inflammation, promote weight loss, and improve brain health. Learn about the health benefits of walnuts here.

Walnuts are the type of tree nuts that have tough shells covering sweet inner flesh. The trees are sensitive to high temperatures and freezing colds.These small seeds are packed with fiber, vitamins, minerals, and healthy fats that reduce the risk of cancer and diabetes, improve gut health, lower blood pressure, and promote weight loss. Furthermore, they are loaded with antioxidants that prevent your body from inflammation. Here are the health benefits of walnuts.

Promote weight loss

Controlling your appetite is a foundation to lose weight. Your appetite determines how little or more you eat. Have you been using commercial supplements to suppress appetite? Probably, you experienced some side effects. Here is a natural appetite suppresser that is free from allergic reactions.Drinking a smoothy made with about 1.75 ounces, 48 grams of walnuts every day for a week reduces your appetite and cravings. Furthermore, it delays hunger signals from reaching the brain tostimulates the drive to eat. What about fiber? It combines with water to form a gel-like compound that fills the stomach.

Lower blood pressure

High blood pressure is the main cause of cardiovascular diseases. It is caused by kidney disease, diabetes, obstructive sleep apnea, and glomerulonephritis.However, walnuts contain Alpha linoleic acid and omega-3-fats that lowers blood pressure. Mixing walnuts with magnesium supplements can give you a good result.

Reduce the risk of cancer

Eating walnuts reduces the risk of certain cancers, including breast, prostate, and colorectal cancer. They fight inflammation, a major risk factor of cancer. Inflammation is caused by pathogens, effects of chemicals, radiation, and external injuries. However, walnuts contain anti-inflammatory compounds called polyphenol ellagitannins. These compounds are converted into urolithins by gut microbes to fight inflammation in the gut. Furthermore, they block hormones receptors in the body. As a result, they reducerisk of hormone-related cancers, such as breast and prostate cancers.

Improves gut health

A healthy gut promotes digestion. For instance, it reduces the risk of constipation, bloating, diarrhea, and gas. Your gut contains bacteria and microbes that improve your health. Unhealthy microbes result in inflammation and disease in the gut, increasing the risk of cancer, obesity, and heart disease. However, eating walnuts every day supports your gut health and microbiota. For instance, they produce butyrate, a fat that improves your gut health.

Reduce inflammation

Inflammation results in cancer, type 2 diabetes, Alzheimer’s, and heart diseases. It is caused by pathogens, effects of chemicals radiations, acute bronchitis, and physical trauma or wound. However, walnuts contain polyphenols that reduce the effect of oxidative stress and inflammation. They have ellagitannins that are converted into urolithins by the gut to fight against inflammation. What about ALA omega-3- fat, amino acid arginine, and magnesium?They also decrease inflammation.

Reduce the risk of heart disease

Heart disease is caused by not exercising, high blood sugar, increased cholesterol in the blood, smoking, and family background. People with heart disease experience chest pain, shortness of breath, arrhythmia, nausea, vomiting, extreme fatigue, and heart palpitations. Patients with low income are at risk of dying early because of the high expenses for treating this condition. However, walnuts are high in omega-3 fat called alpha-linolenic acid, which lowers the risk of dying from heart disease.One ounce of walnut provides 28 grams of omega-3 fat.Men and women must daily eat 1.6 and 1.1 grams, respectively.

Act as an antioxidants

Walnuts are loaded with antioxidant properties than other nuts.For instance, they contain vitamin E, melatonin, and polyphenols to prevent the damage of your body cells from free radicles. Damaged cells contribute to cardiovascular disease, cancer, and inflammation.Furthermore, they lower cholesterol by preventing them from turning into fatty deposits that block blood arteries and vessels.

Manages type 2 diabetes

Type 2 diabetes is caused by prediabetes, inactivity, overweight, blood lipid level, and family history.However, walnutsaffect overweight that increases your risk of high blood sugar and diabetes.Eating a balanced diet including walnut oil accompanied with diabetes medication decreases fasting blood sugar.

Improves brain health

Walnuts are packed with polyunsaturated fat, polyphenol, and vitamin E that reduce oxidative damage and inflammation in the brain.These factors result in neuron death and brain degeneration disorders, such as Alzheimer’s disease. This condition is symptomized by memory loss, confusion, trouble understanding, problem-solving, and confusion. A diet of walnuts is the best solution to these symptoms.

Improve blood fats

A diet of walnut reduces cholesterol and triglycerides that cause heart disease. It also decreases apolipoprotein-B that indicates the number of LDL particles in the blood.Eating 1.5 ounces, 43 grams of walnuts every day for one week can give you good results.

Support male reproduction

Eating 75 grams of walnuts every day increases sperm health and male fertility. These properties are altered by oxidative damage and poor diets, such as sugar and refined grains. However, eating walnuts reduces oxidative damage in the membranes.Do not worry about toxicity. The nuts are free from harmful substances that may cause nausea, vomiting, and digestion problems, such as constipation, bloating, and diarrhea.


Walnuts are the type of tree nut that have tough shells covering sweet inner meat. The trees are sensitive to high temperatures and freezing cold. Do you intend to lose weight?Start by adding walnuts to your kitchen shelves.A diet of walnuts contains fiber that combines with water to form a gel-like compound in the stomach to keep you full and reduce overeating. Furthermore, the nuts are loaded with antioxidants, vitamins, minerals, and healthy fats that reduce the risk of cancer and diabetes, improve gut health, lower blood pressure, manage type 2 diabetes, reduce the risk of heart disease, and keep your gut healthy.

MS, Lund University, Sweden

Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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