Walnuts: 15 Nutrition Facts And Health Benefits

1. Good for the cardiovascular system

The high omega-3 content of walnuts is very beneficial for the cardiovascular system. Eating a few nuts a day can lower blood pressure. Omega-3 fatty acids are known to lower bad cholesterol in the body and promote the production of good cholesterol. It also helps reduce inflammation and improve vascular function. Through this, walnuts can improve heart health as a result.

2. Reduces the risk of cancer

Walnuts are rich in plant compounds like omega-3 fatty acids, polyphenols, and urolithins. According to research, these bioactive ingredients may have anti-cancer properties.

Walnuts can reduce the risk of certain types of cancer, such as breast cancer, colon cancer, and prostate cancer. The American Association for Cancer Research says that eating a few nuts a day can help reduce your risk of breast cancer.

3. It’s good for your brain

The omega-3 fatty acids in walnuts are also good for the brain. Eating foods rich in essential fatty acids can slow cognitive decline.

Studies in older adults showed that eating walnuts daily improves cognitive function.

4. It can reduce inflammation

Essential fatty acids are beneficial for people with inflammatory conditions such as asthma, arthritis, and eczema. Walnuts are rich in essential omega-3 fatty acids.

Walnuts can reduce the risk of inflammation and coronary heart disease. Walnut polyphenols help fight inflammation.

5. It can increase immunity

Walnuts contain antioxidants that keep the immune system healthy and prevent the development of diseases.

Walnuts are rich in copper, vitamin B6, and minerals that can boost immunity.

6. It can improve bone health

Walnuts contain an essential fatty acid called alpha-linolenic acid. This essential fatty acid helps maintain healthy bones.

Also, the omega-3 fatty acids in walnuts are good for bone health.

7. Helps you sleep

Walnuts have melatonin. According to one study, this compound is known to help sleep patterns. Additionally, omega-3 fatty acids can help keep blood pressure low and relieve stress. However, more research is still needed in this regard.

8. It can help pregnant women

According to research, eating walnuts every day can help pregnant women. Walnuts contain healthy groups of the vitamin B complex, such as folic acid, riboflavin, and thiamine. This can improve your health during pregnancy.

The folic acid in walnuts is especially necessary for pregnant women and fetuses. Folic acid contains many beneficial nutrients that can be helpful during pregnancy.

9. Supports digestive health

Walnuts are rich in fiber. This nutrient is good for digestive health. We all need fiber every day to maintain digestive health.

Eating walnuts every day can help ease digestive health problems and maintain proper bowel function.

10. It can delay the aging of the skin

According to a study, walnuts are good for the skin because they contain vitamin B. This vitamin is said to help relieve stress. Stress relief is known to improve skin health, but more research and information is needed on this.

The vitamin E in walnuts can help free radicals caused by stress. Free radicals can help slow the aging process.

11. Helps hydrate your skin

Applying oil that contains nut ingredients can help relieve dry skin. Walnut oil can help keep skin moist.

12. Helps reduce dark circles

Studies show that regular application of walnut oil can reduce dark circles. It also helps relieve swelling.

13. Good for hair health

Walnuts are a good source of fatty acids. This helps to strengthen the hair follicles. Studies have shown that people using walnut oil and shampoo have improved scalp and hair health. However, more research is needed on this.

14. It can help treat dandruff

Walnut oil is widely used for its moisturizing properties. According to research, walnuts can help treat dandruff with natural hair oil.

15. It can help with hair loss

Regular use of walnut oil or shampoo has been reported to reduce the chance of hair loss. However, a lot of research is needed to back this up.

Side effects / precautions

Walnuts are known to be good for your health. However, caution is needed because excessive intake or certain people can lead to allergies and drug interactions.

1. May cause an allergic reaction

Studies show that people allergic to nuts should pay attention to nuts. This is due to an allergic reaction. Allergic reactions can include pressure in the neck or chest, hives, and difficulty breathing.

Walnuts can cause both primary and secondary allergies. Primary allergies are related to the direct consumption of nuts or nut ingredients. Secondary allergies mean touching the nuts directly to your body.

2. May cause liver damage

Studies have shown that an overdose of walnuts can cause kidney damage. However, more research is needed in this regard.

3. It can dry out body fluids

According to research, walnuts can dry out bodily fluids like mucus. It can also lead to dehydration. However, more research is needed in this area.

4. May cause skin rash

If you apply nut ingredients locally, you can develop a skin rash. Compounds found in walnut shells can irritate the skin and cause contact dermatitis.

5. May react with other drugs

Walnuts can interact with other medications you are taking. If you are taking a certain medication, you will need to speak with your doctor before taking walnuts.

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