10 Proven Health Benefits of Walnuts - Whitworths

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10 Proven Health Benefits of Walnuts

Walnuts are a super nut! They are exceptionally nutritious as they are packed full of vitamins and minerals. With a good source of protein and significantly high levels of omega 3 healthy fats than another other common nut, walnuts have a rich nutrient profile that offer many health benefits. Here are 10 amazing health benefits of walnuts and why you should start including them in your diet today!

1. High In Omega 3

Walnuts have a wealth of good kinds of fats, one being omega 3 fatty acids. Walnuts are rich in omega 3 fatty acids and have been shown to help improve heart health as well as the development and function for the central nervous system. Getting this super nut into your diet is simple as well. Walnuts can be eaten on their own as a snack, sprinkled onto breakfast and salads, or used in baking. See our crunchy Californian Walnuts chopped for your convenience ready for use in your favourite recipes.

2. Boost Bone Health

Essential minerals found in walnuts aid in the bone health of your body. Walnuts are a good source of mineral copper which can help decrease the risk of osteoporosis as well as maintain the collagen and elastic that are structural component within your body. Walnuts are also known to be high in magnesium that helps increase the absorption of calcium which aids in helping maintain optimal bone health.

3. Help Pregnant Woman

Eating walnuts during pregnancy is extremely beneficial for the brain of the baby. Walnuts contain healthy vitamin B-complex groups like folates, riboflavin, and thiamine, which may promote health during pregnancy. Also, omega 3 fats help reduce the oxidative stress in the brain and improve brain signalling and the creations of neutron. So, if you are a nut lover you can eat walnuts and other nuts during pregnancy! See our delicious beetroot, avocado, and walnut salad  that is pregnancy friendly.  Please do not eat however if you are allergic or a health professional has advised you otherwise.

4. Boosts Brain Function

Walnuts are brilliant for your brain, and it is not because it looks like one! Walnuts contain nutrients that may help protect your brain from damaging inflammation and support in good brain functions as your get older. They say eating walnuts helps support in faster processing speeds as well as improve memory and focus.

5. Lower Blood Pressure

Heart health is incredibly important and high blood pressure is a major risk factor for heart disease and strokes. Eating walnuts can help lower blood pressure in people, whether this person is healthy or already suffers with high blood pressure. Including walnuts into your diet will aid to having heart health. You can add walnuts into your meal in a variety of ways, whether it is in a meal or as a snack on the go.

6. Lowers Cholesterol

Walnuts are an excellent source of antioxidant and have levels higher than any other common nut. They are great with fighting against oxidative damage in your body. One being lowering LDL “bad” cholesterol I that helps keep your artery walls healthy preventing plaque build-up. So, it is best to include walnut rich meal into your diet will help keep your body from damage. See our halloumi walnut and apricot salad recipe for inspiration on how to integrate walnuts into your eating habits.

7. Skin and Hair Care

Having walnuts in your diet can cause you to have healthier hair and skin. The high amounts of vitamins, minerals, healthy fats, and antioxidants strengthen hair follicles making them have thicker, longer, and stronger hair.  Not only hair but Walnuts can be good for the skin! Walnuts are packed full of vitamins that help protect the skin from harmful free radicals. The antioxidants in walnuts help fight against the free radical damage in your skin that causes, wrinkles, dark spots and helps protect the skin from the side effects of sun exposure.

8. Improves Sleep

Eating walnuts can help improve sleep quality! Melatonin is a hormone known to help with creating better sleep patterns. Claiming that it helps induce and regulate sleep with walnuts being a major source in food for melatonin. Moreover, the fatty acids found within walnuts is said to contribute to a better sleep. They are said to help lower blood pressure and relieve stress which are said to enhance sleep quality. So, do not forget to add walnuts to your meal for a nice, peaceful sleep.

9. Promotes A Healthy Gut

Eating walnuts nourishes you but also helps support a healthy gut and overall good health. Walnuts is rich in health promoting bacteria that that promotes the health of your gut and may even reduce you of risk to other diseases. Eating a handful of walnuts everyday can assist towards supporting a healthy gut. Our Favourites walnuts range  is crunchy, rich and packed full of natural goodness that are perfect to have, be it morning, evening or even a portion at night to curb the hunger.

10. Lowers Inflammation

Inflammation is a key cause in many chronic diseases, including heart disease, cancer, type 2 diabetes to name a few. Walnuts help fight against oxidative stress and inflammation in the body using polyphonic compounds that are within this super nut. So, whether in a salad, on top of granola or as a snack during your midday slump, add walnuts into your eating habits.

Adding Walnuts To Your Diet

It is likely you’ll keep hearing more about walnuts in the years to come as more beneficial health effects are uncovered. But as you can see there are still plenty of reasons on why you should start adding walnuts to your diet.

Disclaimer: Nuts are a calorie dense food so keep in mind portion control. If you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet. Moreover, nuts are one of the most common food allergens and as a result can cause allergic reactions so do not consume if you have an allergy to nuts or speak with a healthcare if you are unsure of any food allergens.