Walnuts provide healthy fats, fiber, vitamins, and minerals. And that’s just the beginning of how they may support your health.
Walnuts have greater antioxidant activity than any other common nut.สมัคร UFABET
This activity comes from vitamin E, melatonin and plant compounds called polyphenols. Which are found in particularly large amounts in the papery skin of walnuts.
A 2022 study in healthy adults over age 60 show that eating a walnut-rich meal reduce the participants’ levels of LDL (bad) cholesterol.
If LDL cholesterol builds up in your arteries, it can cause atherosclerosis.
Walnuts are significantly higher in omega-3 fatty acids than any other nut. Providing 2.5 grams (g)\ per 1-ounce (oz) serving.
Omega-3 fats from plants, including walnuts is called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet.
According to the Institute of Medicine, an adequate intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single serving of walnuts meets this guideline.
May reduce inflammation
Inflammation, which can be caused by oxidative stress is the root of many diseases, including:
- heart disease
- type 2 diabetes
- Alzheimer’s disease
- cancer
The polyphenols can help fight oxidative stress and inflammation.
A subgroup of polyphenols called ellagitannins may be especially involved.
Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins. Which may protect against inflammation.