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10 Health Benefits of Walnuts

Posted on August 6, 2011

benefits of walnutsWalnuts are a great source of plant based protein and they also contain many other vitamins and minerals that are good for your health.

Here are 10 health benefits of walnuts.

Lower Blood Pressure
Thanks to the high levels of omega-3 fatty acids they contain, walnuts are very beneficial to all aspects of the cardiovascular system. Research has found that just a few walnuts per day may help to reduce blood pressure.

Lower Cholesterol
Walnuts contain omega-3 fatty acids, which have been found to effectively lower cholesterol levels. People with high cholesterol can significantly lower their levels by eating walnuts and other foods that are high in fiber and essential fatty acids.

Cancer Prevention
Research has found walnuts to be promising in the fight against cancer. Studies on human subjects found that a few walnuts per day significantly reduced the risk of prostate cancer, while animal studies have found similar results on the risk of breast cancer.

Brain Health
The omega-3 fatty acids in walnuts are great for the brain. Eating walnuts as well as other foods high in omega-3s such as seafood and flaxseed can maintain and improve memory and overall cognitive function.

Good Digestion
Because walnuts are rich in fiber, they are a great way to keep your digestive system healthy. Getting enough fiber on a daily basis is essential to keeping your bowels functioning correctly. Most sources of protein, such as meat and dairy, are lacking in fiber. So, you can get both the protein benefits and fiber benefits at the same time by eating walnuts.

Healthy Hair
The selenium, zinc, biotin and essential fatty acids in walnuts help to promote healthy, shiny, strong hair.

Gallstone Prevention
Recent studies have shown that eating nuts on a daily basis can help to prevent gallstones. Add walnuts to your cereal or snack on a few between meals to prevent gallbladder disease.

Better Sleep
Walnuts contain bio-available melatonin, which has been found to improve sleeping patterns. Adding a few walnuts into your daily meal plan may help you to rest better at night.

Strong Bones
One of the essential fatty acids in walnuts is called alpha linolenic acid, and this compound has been associated with stronger, healthier bones. When you are getting omega-3 fatty acids on a regular basis, inflammation will decrease, and lower levels of inflammation are related to stronger bones.

Weight Management
Even though walnuts are high in calories and contain fat, they can actually help you to lose weight or maintain a healthy weight. The fiber, protein, vitamins and minerals can boost your health and help you to avoid eating too many other foods that are high in calories but low in nutrition.

If you want a great way to get the health benefits of walnuts, try walnut oil. You can use it in salad dressings and other cold dishes. Check out 3 Best Walnut Oils to see which walnut oil users rated the highest.

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