Walnuts Benefits, Uses and Side effects

Walnuts are a superfood for our brain. Research evidence suggests that the consumption of walnuts helps maintain brain health and keeps age-related neurodegeneration at bay. Let us have a look at the scientifically proven benefits of walnuts for your brain.

• Walnuts are rich in polyunsaturated fatty acids, DHA and ALA which are important for maintaining brain cell structure and function. Also, they reduce oxidative stress in the brain, thereby improving cognitive and memory skills. (Read more: Home remedies to improve memory)
• Polyphenols present in walnuts assist in keeping your memory function strong.
• Melatonin is yet another compound present in walnuts that is important for maintaining diurnal cycles. This means consuming walnuts could help you in getting a good night's sleep. (Read more: Ways to overcome insomnia and sleep better)
• Parkinson’s and Alzheimer’s diseases are the most common neurodegenerative disorders worldwide. According to research, these neurological disorders can be prevented by regular consumption of walnuts. Including walnuts in your diet can protect your brain from inflammation, free radical damage and hence age-related brain disorders.
• Animal studies indicate that walnut consumption may interfere with some signalling pathways and reduce the risk of epilepsy and seizures.

(Read more: How to increase brain power)

Despite being high in fat, walnuts can help you to reduce weight if consumed moderately. A handful of walnuts (approximately 12 to 14) has enough calories to promote satiety. This is due to the high content of protein and fibre in these nuts, which ultimately helps you to control your appetite. In a controlled study, 10 obese people were made to drink a smoothie made of 48 g of walnuts. After consuming the smoothie once a day for five days in a row, the appetite among the people decreased as compared to the people who consumed placebo drinks, which included the same amount of nutrients and calories.

(Read more: 7 common weight loss mistakes)

Walnuts contain polyunsaturated fats, which actually assist in reducing bad cholesterol levels in your body, a factor that may be contributing to those extra kilos.

Being a repository of antioxidants, walnuts help keep free radical damage under check, thereby improving metabolic functions and helping you shed weight quickly.

(Read more: Obesity treatment)

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Walnuts are a good source of fibre, which means that it makes the perfect food for your gut. In fact, studies suggest that a fibre-rich diet does wonder for your gut health. They provide bulk to your food and help avoid constipation while also curbing your appetite.

Not only this but walnuts also improve the microbiota of your gut. In a controlled study, 194 healthy adults consumed 43 grams of walnuts every day. After eight weeks, it was concluded that consuming 43 g of walnuts every day enhances the production of healthy probiotic bacteria. These bacteria facilitate digestion and improve lipid metabolism in the body. 

(Read more: What is metabolism)

Another study revealed the increase in butyrate-producing bacteria with regular walnut consumption that nourishes the gut and promotes gut health.

(Read more: Foods to improve digestion) 

Research evidence indicates the link between walnut consumption and a reduced risk of diabetes. This is because walnuts act against all the risk factors responsible for hyperglycemia and diabetes.

People who are obese are at risk of diabetes and high blood sugar. According to studies, nuts are rich in dietary fibre and protein. Moderate consumption of walnuts helps in maintaining cholesterol levels in the body along with your BMI. Together, these factors improve diet and help prevent diabetes.

(Read more: What to eat and what not to eat in diabetes)

Moreover, walnuts are rich in minerals, vitamins, antioxidants, and phytosterols. This can help prevent or delay diabetes by their anti.oxidant and free radical scavenging activity. 

According to a recent study published in Diabetes/Metabolism Research and Reviews, prediabetic people who consume walnuts regularly are at a much lower risk of developing diabetes than people who don't.

(Read more: What is prediabetes)

Walnuts have proven to be the richest source of antioxidants among the other commonly available nuts. A research published in the Food and Function journal states that walnuts are the best antioxidant foods you can add to your diet. This means it helps your body to combat any oxidative damage and keeps diseases at bay.

Adding walnuts to the daily diet may help you to boost the production of sperms and semen, thereby increasing fertility in healthy men.

(Read more: How to increase sperm count)

In a controlled study including 117 healthy men, regular consumption of about 75 g of walnuts was found to be effective in improving sperm shape, mobility and vitality within 3 months.

Further studies indicate that this is due to the antioxidants present in walnuts that reduce oxidative damage which is otherwise a major factor responsible for male sexual problems.

Hypertension has become a common problem these days all thanks to the stress of the modern lifestyle and unhealthy dietary habits. It not only affects your everyday life but also increases the risk of heart diseases. Walnuts are a good source of nutrients and minerals, which make up an important part of a healthy diet. 

By making you eat less they ensure that you don't binge on unhealthy snacks.

Also, walnuts contain fibre and magnesium, which are proven to be helpful in managing elevated blood pressure.

According to a research study published in the Journal of the American College of Nutrition, including walnuts in your diet may help the body to deal with stress. These nuts contain polyunsaturated fats, which influence blood pressure when you are resting as well as under stress conditions

However, if you are suffering from hypertension, make sure to ask your doctor before adding walnuts to your regular diet.

(Read more: Foods to reduce and control high blood pressure)

Adding walnuts to your daily diet can help you maintain your physical ability and age gracefully. As we age, we require food with lower energy but higher nutrition. According to a research study, consumption of 43g of walnuts per day in older people results in a higher intake of plant-based protein, and lower intake of total carbohydrate, animal protein, and sodium.

Additionally, the nutrient absorption of the body declines as we age, but the intake of walnuts in old age induces favourable changes to the nutrient profile, helping you retain your health even in older age.

(Read more: Antiageing treatments and prevention)

For a long time, it was believed that cancer is developed as a result of inherited genetic mutations, but in 1981 it was reported by Doll and Petro that cancer can also occur due to lifestyle and other environmental factors. Also, diet plays a major role in the occurrence or prevention of certain cancers.

Research suggests that walnuts have strong anti-cancer properties as it is enriched with certain biochemicals namely omega-3-fatty acids, β-sitosterol, tocopherols, and pedunculagin. Regular consumption of walnuts helps strengthen the immune system and prevents the formation of cancerous cells in the body.

Further studies indicate that regular consumption of walnuts prevents colorectal cancer by inducing positive changes in the microflora of the gut. While it reduces the risk of prostate cancer in older men by balancing the tocopherol levels, one of the biomarkers of prostate cancer.

(Read more: Diet for cancer patients)