Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which may help reduce bad cholesterol levels (LDL) and lower the risk of heart disease. They also contain antioxidants and polyphenols that support overall heart health.
Omega-3 fatty acids in walnuts are beneficial for brain health. They support cognitive function and may help reduce the risk of neurodegenerative diseases like Alzheimer's.
Walnuts contain compounds with anti-inflammatory properties, such as polyphenols and phytonutrients. These properties may help reduce inflammation in the body, potentially lowering the risk of chronic diseases.
Despite being calorie-dense, walnuts can aid in weight management. They are satiating due to their protein, fiber, and healthy fats content, helping you feel fuller for longer periods and potentially reducing overall calorie intake.
Walnuts are a good source of minerals like calcium and magnesium, which are essential for bone health. They also contain antioxidants that may help reduce oxidative stress on bones.
Some studies suggest that the antioxidants and polyphenols in walnuts could help reduce the risk of certain cancers, including breast and prostate cancer, by combating oxidative stress and inflammation.
Walnuts contain fiber and prebiotics that support a healthy gut microbiome. These nutrients can promote the growth of beneficial bacteria in the gut, aiding digestion and overall gut health.
The healthy fats in walnuts may aid in the absorption of certain fat-soluble vitamins and nutrients, such as vitamins A, D, E, and K, as well as antioxidants like beta-carotene and lutein.