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It's an understatement to say walnuts are a nutrient-dense food. Walnuts are high in healthy fats, fiber, vitamins, and minerals, and that's only the start of how they can help you stay healthy.

Here are 5 health benefits of walnuts that have been proven by science.
  • Rich in Antioxidants:- Walnuts have more antioxidants than any other popular nut. Vitamin E, melatonin, and plant substances known as polyphenols, which are particularly abundant in the papery skin of walnuts, are responsible for this effect. A tiny preliminary study in healthy adults found that having a walnut-rich lunch reduced oxidative damage of "bad" LDL cholesterol after eating, whereas eating a refined-fat meal did not. This is advantageous since oxidized LDL is prone to forming plaque in your arteries, resulting in atherosclerosis.
  • Super Plant Source of Omega-3s:- Walnuts have the highest omega-3 fat content of any nut, with 2.5 grams per 1-ounce (28-gram) serving. Alpha-linolenic acid is an omega-3 lipid found in plants, especially walnuts (ALA). It's an essential fat, which means you must obtain it through your food.
  • May Decrease Inflammation:- Many diseases, including heart disease, type 2 diabetes, Alzheimer's disease, and cancer, are caused by inflammation, which can be triggered by oxidative stress. Walnut polyphenols may aid in the battle against oxidative damage and inflammation. Ellagitannins, a subclass of polyphenols, may be particularly involved. Beneficial bacteria in your gut convert ellagitannins into urolithins, which have been shown to help fight inflammation. Walnuts include ALA omega-3 oil, magnesium, and the amino acid arginine, which may help to reduce inflammation.
  • Promotes a Healthy Gut:- Inflammation and disease in your gut and elsewhere in your body can be exacerbated by an unhealthy microbiome composition, increasing your risk of obesity, heart disease, and cancer. What you consume has a big impact on the composition of your microbiota. One method to boost the health of your microbiota and gut is to eat walnuts.
  • May Reduce Risk of Some Cancers:- Walnuts may reduce the risk of some cancers, including breast, prostate, and colorectal cancers, according to test-tube, animal, and human observational studies. Walnuts are high in polyphenol ellagitannins, as previously mentioned. These can be converted to urolithins by certain intestinal bacteria. Urolithins may have anti-inflammatory qualities in the gut, which could explain why walnuts may help prevent colorectal cancer. The anti-inflammatory properties of urolithins may also assist to protect against other malignancies. Urolithins also have hormone-like characteristics, allowing them to inhibit hormone receptors in your body. This may lower your chances of developing hormone-related malignancies, such as breast and prostate cancers. More human studies are needed to establish the effects of walnut consumption on reducing the risk of this and other malignancies, as well as to elucidate all the possible pathways.