Walnuts

Walnuts

 

Walnuts

 

Walnuts are an incredible source of omega-3 fatty acid alpha-linolenic acid. It is a very popular nut. Nutritional facts of walnuts per serving (28 grams):

 

Calories

182

Fat

18 grams

Protein 

4 grams

Carbs

4 grams

Fiber

2 grams

Vitamin E

1% of RDI

Magnesium

11% of RDI

 

The presence of alpha-linoleic acid makes walnuts a very good option for reducing the heart disease risk factors.  Walnuts are also known to reduce inflammation, which can lead to several chronic diseases. According to several large studies, the consumption of walnuts was linked to decreased levels of total cholesterol and LDL cholesterol and increased levels of HDL cholesterol levels. Some studies also linked the consumption of walnuts with improved blood pressure levels and improved blood vessels functions, both of these reduce the risk of heart diseases. 

 

Health benefits of Walnuts:

 

 

  1. Heart health: Walnuts are a rich source of healthy unsaturated fats, including alpha-linolenic acid (ALA), which has been shown to reduce the risk of heart disease.

  2. Brain health: Walnuts contain high levels of omega-3 fatty acids, which have been linked to improved brain health and may reduce the risk of developing Alzheimer's disease.

  3. Antioxidant properties: Walnuts are a rich source of antioxidants, including vitamin E, which can help protect cells from damage and reduce the risk of chronic diseases like cancer and heart disease.

  4. Supports weight management: Walnuts are high in fiber and healthy fats, which can help to reduce hunger and promote feelings of fullness, making them a useful food for weight management.

  5. Helps regulate blood sugar: Walnuts have a low glycemic index, meaning they can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.

  6. Supports bone health: Walnuts are a good source of magnesium, which is important for maintaining strong bones.

  7. Promotes healthy skin: Walnuts are a rich source of essential fatty acids, which are important for maintaining healthy skin.

In conclusion, walnuts are a nutritious and versatile food that can be enjoyed as a healthy snack or added to a variety of dishes for added flavor and nutrition. However, as with any food, it's important to eat walnuts in moderation as part of a balanced diet.

 

Potential downsides of Walnuts:

 

  1. Allergic reactions: Walnuts are a common allergen and can cause symptoms such as itching, hives, and difficulty breathing in people with a tree nut allergy.

  2. Digestive issues: Eating large amounts of walnuts can cause digestive discomfort, including bloating, gas, and diarrhea, especially in people with IBS or other digestive conditions.

  3. High calorie content: Walnuts are high in calories, so it's important to eat them in moderation as part of a balanced diet to avoid weight gain.

  4. Interactions with medication: Walnuts can interact with certain medications, such as blood-thinning medications, so it's important to speak to a doctor before consuming large amounts of walnuts if taking medication.

  5. Contamination risk: Walnuts are susceptible to mold contamination, which can cause symptoms like nausea, vomiting, and headaches. It's important to store walnuts properly and check for mold before consuming.

It's important to note that these potential downsides may not affect everyone and the health benefits of walnuts generally outweigh the risks for most people. As with any food, it's best to eat walnuts in moderation as part of a balanced diet.