The origins of walnuts can be traced back to ancient Persia, where they were once considered a delicacy for royalty.
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Throughout history, walnuts have been valued for various reasons, particularly due to their impressive nutritional profile and health benefits.
What Nutrients Are Found in Walnuts?
Walnuts are calorie-dense but also packed with essential nutrients. Their healthy unsaturated fats help keep you satiated for longer periods.
Recent studies indicate that the fat storage in walnuts may reduce the number of calories your body absorbs.
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For instance, while an ounce of walnuts contains about 190 calories, only around 145 calories are effectively usable by the body.
In addition to healthy fats, walnuts provide important minerals like iron and magnesium, contributing approximately 10-14% of your daily requirements.
What Are the Best Ways to Consume Walnuts?
To fully benefit from walnuts, choose raw, unsalted varieties.
They can be enjoyed as a snack on their own or added to morning oatmeal. Although walnuts offer numerous health advantages, it’s essential to consume them in moderation to avoid overeating.
Health Benefits Of Walnuts
Heart Health
Walnuts are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid known for its anti-inflammatory properties.
They are unique among nuts for their high omega-3 content, which may help reduce the risk of heart disease by combating inflammation.
Brain Health
Research indicates that the antioxidants and anti-inflammatory polyphenols found in walnuts can enhance brain function and slow cognitive decline associated with aging, including memory and critical thinking abilities.
Gut Health
The health of your gut is closely linked to the balance of bacteria and microbes within it.
Studies have shown that regular walnut consumption can improve gut health, with one clinical trial revealing that adults who ate walnuts daily exhibited healthier gut microbiota.
Cancer Prevention
The compounds found in walnuts are metabolized by gut microbes into urolithins, which may help reduce the risk of certain cancers.
Ongoing research aims to further elucidate walnuts’ potential role in cancer prevention.
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