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The walnut is one of the tastiest and most popular nut varieties around, so much so that you can enjoy it in a whole cavalcade of ways. You can have it in cakes, in chocolate bars, in candies, and you can even have it in your glass as a milked walnut beverage.
However, did you ever stop to think about the health benefits of walnuts? Are walnuts actually good for you and your family, for something that tastes so good? You may be surprised to find out that yes, walnuts do have numerous health benefits, some of which might encourage you to consider including them in your family’s daily diet, rather than just enjoying them as occasional snack.
Walnuts can improve heart health
Walnuts are rich in monounsaturated and polyunsaturated fatty acids, both of which have been found to decrease low-density lipoprotein cholesterol (aka bad cholesterol) and triglyceride levels in people who love snacking on the tasty nut variant. This is good news, as having high LDL levels can put you at a higher risk for life-threatening conditions such as cardiovascular disease, stroke, and heart attack. Lower levels of LDL, on the other hand, means your risk for these conditions go down significantly. So if you or any member of your family is concerned about their cholesterol levels, then skip the chips and snack on a handful of walnuts instead.
Walnuts can help you lose weight
Looking to lose a couple of pounds or just want to fit better in your clothes? Then you could do well by adding walnuts to your diet. Not only do they boost your metabolism—which means that you burn off more energy even when you’re not exercising—but they also have quite a lot of protein and fiber, which are components that promote satiety and improve bowel movements. All of these can help you lose more weight and make you feel lighter and healthier overall.
Walnuts can improve bone health
Walnuts contain a healthy amount of copper, manganese, and magnesium—three minerals that can help keep your bones strong and even make them stronger in the long run. Copper and manganese help prevent osteoporosis and poor bone density, both of which can make your bones fragile and prone to breaks and fractures. Magnesium on the other hand helps make bones absorb calcium better, thereby making them stronger and helping them develop faster—perfect for growing kids!
Walnuts can help prevent gallstone disease
A study published in the American Journal of Clinical Nutrition noted that the frequent consumption of walnuts as well as other nut variants can help reduce the risk of developing a case of gallstone disease that’s serious enough to warrant cholecystectomy, i.e. the surgical procedure performed to remove one’s gallbladder.
Walnuts may help strengthen your immune system and prevent certain cancers
A recent study performed in mice showed that the omega-3 fatty acids and antioxidants found in walnuts may have an anti-cancer effect, especially with certain types of malignancies such as breast cancer, prostate cancer, and colon cancer. While this has yet to be proven to be the case in humans, the fact that it does work on another mammalian species is still a great sign that this nut may have therapeutic effects just waiting to be discovered.
With all these health benefits, surely you can snack as much as you want on walnuts without feeling guilt-free, right? Not particularly. Remember, walnuts and other nut varieties are still dense in calories, so make sure you only take the recommended amount of servings per day. Yes, we know it’s difficult, but too much of a good thing can make it bad for you in the long run. Moderation is always key when a healthy diet is desired.
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