Including walnuts in your diet is one simple way to increase your intake of protective nutrients. From omega-3 fatty acids and B vitamins to fiber and vitamin E, there is a long list of nutrients found in this little package. Many people know they should consume walnuts, but they are not completely sure about the benefits. These brain-shaped nuts are good for your heart, prevent free radical damage, improve the quality of your skin, and offer many other benefits as well.

Health Benefits of Walnuts

Eating walnuts can help you stay healthy. They benefit you in more ways than you might imagine. Here are some possible reasons to include walnuts in your diet.

1. They Keep You Young

Eating walnuts is a great way to slow down aging. You get loads of antioxidants, such as flavonoids and polyphenolic compounds that prevent free radicals from causing oxidative damage.

2. They Strengthen Your Bones

The presence of essential fatty acids, alpha-linolenic acid, makes walnuts beneficial for your bones. Moreover, walnuts provide you with omega-3 fatty acids that help lower inflammation and protect you from inflammatory diseases.

3. They Keep Your Heart Healthy

One of many benefits of walnuts is that they boost your cardiovascular health. Walnuts are beneficial because they contain heart-healthy omega-3 fatty acids. Eating a few walnuts daily can significantly lower your risk of hypertension. These fatty acids also help lower your cholesterol and prevent heart disease.

4. They Improve Digestive System

Thanks to their fiber content, walnuts can work amazingly well to improve your digestive system. Regular consumption of walnuts can actually prevent and treat constipation. If you have loads of protein in your diet and that comes from animal sources, you are likely to develop constipation because there may not be enough fiber in your diet. Including walnuts in your diet can help resolve the issue.

5. They Prevent and Treat Fungal Infections

Including walnuts in your diet is a simple way to protect yourself from fungal infections. Candida growth in the digestive system can cause all sorts of problems, but regular consumption of walnuts can prevent this issue.

6. They Power Up Your Memory

There are various benefits of walnuts. You can increase brain function by including walnuts in your diet. Walnuts are a great source vitamin-E and antioxidant compounds that protect your brain from oxidative damage. Omega-3 fatty acids are essential to keep your brain calm. The combination of these nutrients improves memory and boosts overall brain function.

7. They Lower Cancer Risk

Walnuts protect you against cancer because they contain several antioxidants and other nutrients, including omega-3 fatty acids, gamma tocopherols, and phenolics compounds, like gallic and ellagic acid. Moreover, walnuts also have the phytonutrient juglone, which is supposed to work by destroying cancerous cells. Melatonin in walnuts may also help prevent oxidative stress and lower your cancer risk.

8. They Improve Your Sleep Quality

As mentioned already, walnuts provide you with melatonin that helps improve the quality of your sleep. Melatonin helps your internal clock adjust itself to the cycle of light and dark. It means that having high levels of melatonin in your body will ensure that you fall asleep with ease.

9. They Help Lose Weight

If you have been trying to lose weight for quite some time, walnuts can certainly help you get better results from those weight loss efforts. One of many benefits of walnuts is that they provide you with loads of fiber. Fiber helps make you feel fuller and keeps hunger pangs at bay. It means you will not feel like eating anything after a meal. Walnuts also provide you with protein that is also quite filling and saves you from overeating. You can also eat walnuts when you feel hungry or feel like going for high-calorie vending machine items. You do not have to worry about a sugar spike or crash with walnuts and that is what makes them special.

10. They Help Prevent Depression

Thanks to the presence of omega-3 fatty acids, walnuts are extremely beneficial for your mental health. Regular consumption helps protect your heart and improve your brain function at the same time. Nutrients in black walnuts can help prevent and treat depression.

11. They Improve Metabolism

This is another reason why walnuts can actually help you lose weight in a natural way. Walnuts contain minerals like copper, manganese, potassium, magnesium, iron, calcium, and selenium that work together to improve your metabolic rate. By increasing metabolic activities, walnuts can actually help with growth and development, digestion, sperm generation, and nucleic acid synthesis.

12. They Have Astringent Properties

Yet another reason to include walnuts in your diet is that they have astringent properties. Walnut oil, in particular, is quite impressive with its rich, nutty flavor. It brings flavor and aroma to the food. You can also use walnut oil in aromatherapy as base oil. It is also suitable for massage therapy. Walnut oils can also be used as dressings on turkey, chicken, pasta, salads, steaks, and fish. Keep in mind that a 35g serving of walnut oil provides you with everything you get from 50g of walnuts. Therefore, you may want to consume it in moderation.