Despite most nuts sharing the same nutrients and health benefits, walnuts are often singled out among the bunch. These tough little superfoods are the richest source of alpha-linolenic acid (ALA), a plant-based omega 3, and other beneficial plant compounds responsible for the nut’s famed health benefits.

Health benefits of eating walnuts

So besides the mood-boosting effect of cracking open a couple of walnuts, here are a number of health benefits attributed to this potent superfood:

Regulate sleep

Didn’t get enough sleep last night? Instead of taking an afternoon nap and further ruining that circadian rhythm, snack on a couple of walnuts. These nuts contain melatonin, a hormone thats helps in regulating sleep. Studies found that high amounts of melatonin help promote a more peaceful and restful sleep.

Reduce blood pressure

Walnuts are some of the richest plant-based sources of unsaturated fats that help fight inflammation of all sorts. In particular, an unsaturated fat called alpha-linolenic acid (ALA) has been found to reduce high blood pressure, a serious condition linked to chronic inflammation, heart disease, heart attack and stroke.

Boost brain functions

There’s a reason nuts are often touted as brain foods. These small, nutrient-dense foods are rich in phenolic compounds that counteract the effects of aging on the brain, none more so than walnuts. The ALA found in these nuts also protects the brain from inflammation and helps maintain brain health in later life, thus reducing the risk of dementia.

Fight cancer cells

Eating a lot of red meat and processed foods? You might be inching a step closer to certain cancers due to the harmful effects of carcinogens. That said, recent studies found that the regular consumption of walnuts can lead to a reduced risk of cancer. In particular, the nut’s unsaturated fats help inhibit the proliferation of tumors and cancer cells.

Help control diabetes

Walnuts are also hailed for their protective effects against diabetes. Studies found that eating them helped reduce fasting insulin levels in overweight, diabetic adults. The nuts also protect against sudden spikes in blood sugar after a meal. One reason for this is that the nuts’ rich fiber content helps inhibit the absorption of too much glucose in the gut.

Aid in weight loss

Looking to shed a couple of pounds? Look no further than the walnut. Rich in fiber, this nut helps sustain feelings of fullness for longer periods, thus discouraging snacking and overeating. Eating walnuts can also help keep those pounds off for good in the long run.

Support heart health

The unsaturated fats in these nuts are great for maintaining optimal heart health. Besides fighting inflammation and boosting blood circulation, unsaturated fats also protect the arteries from the harmful effects of bad cholesterol.

Stall aging

Recent studies found that regular nut consumption also helps in stalling aging and the onset of age-related health complications such as mental decline and a heightened risk of chronic diseases like heart disease, cancer, diabetes and Parkinson’s disease.

Enhance reproductive health in men

Studies found that walnuts help improve men’s reproductive health. In particular, eating the nuts led to a higher and healthier sperm count, an indicator of reproductive health.

This nut’s incredible health benefits are testament to its rich and unparalleled nutrition profile. Eat them as part of a balanced diet and add them to salads, dips, sauces, dressing, pastries and more.

Sources:

EatThis.com

NCBI.NLM.NIH.gov

Eurekalert.org