10 Incredible Reasons to Add Walnuts to Your Diet

They might not look like much but walnuts pack a lot of benefits. They are an unbelievably rich source of vitamins, minerals, and other nutrients. So much so that researchers have been studying them for years to add to the growing list of potential health benefits. You don’t have to wait for the list to be complete, though. If you add walnuts to your diet, you can start enjoying the health rewards right now.

10 Health Benefits Of Walnuts

1. They Can Be Good For Your Heart

Walnuts are an excellent source of antioxidants and polyphenols. That means walnuts can reduce inflammation and damage in your heart. Based on that, you’re less likely to develop heart disease or blocked arteries that can lead to other heart issues.

2. They Might Prevent Cancer

Studies suggest that eating walnuts can reduce your risk of developing certain cancers like breast, prostate, and colorectal cancers. Scientists estimate that specific polyphenols can block a few of the hormone receptors in your body, which leads to a lower likelihood of getting cancers that are caused by fluctuating hormone levels.

3. They’re Good For Your Brain

Because of their anti-inflammatory properties, walnuts can be good for a healthy brain. Recent studies show that eating walnuts helped boost brain function, cognitive flexibility, and memory recall. Doctors recommend that it would be great for those with neurodegenerative disorders.

4. They May Reduce Your Risk Of Diabetes

According to recent studies, walnuts may help with the regulation of blood sugar levels in the body. This means they can help lower your risk of developing type 2 diabetes.

5. They Promote Healthy Digestion

Walnuts have been shown to promote a healthy gut microbiome. While that has other positive implications for your health, the first benefit is that your digestive system will function efficiently.

6. They Can Help Maintain A Healthy Weight

While an ounce of walnuts contains about 185 calories, eating these nuts can help you maintain a healthy weight. A recent study showed that people who were overweight experienced fewer cravings. As a result, they ate less.

7. They Can Lower Your Blood Pressure

When studying people on a heart-healthy diet, researchers found that participants who ate walnuts fared better than those who didn’t. The results suggested that walnuts can lower your blood pressure and reduce your risk of future heart-related problems.

8. They Can Support Healthy Aging

In a study that focused on the eating habits of older adults, researchers found that walnuts played a pivotal role in maintaining physical activity. Since a regular exercise routine helps with healthy aging, it’s likely that eating walnuts can ensure that you’re in the right shape to keep moving.

9. They Might Reduce Unhealthy Fats In Your Blood

Your cholesterol levels have a significant impact on your heart health so it’s important to keep it in check. That usually means lowering the levels of unhealthy or bad fats in your blood. Studies show that walnuts can do just that.

10. They Can Support Male Reproductive Health

During a diet-based study of healthy men, researchers found that those who ate walnuts had healthier sperm. It’s possible that the nutrients in walnuts protect sperm from oxidative damage.

Best Ways To Add Walnuts To Your Diet

Most people eat walnuts as a snack without adding anything else. If you’d like to mix things up, however, you can add it to your salads, smoothies, yogurt, dips, or homemade trail mix. Another option is to chop them up finely and use them as part of the coating on your chicken or fish. Those aren’t the only ways to use walnuts, either. You can come up with even more creative ways to get them into your diet.

Studies show that walnuts are chock-full of nutrients that can be great for your health. Unless you’re allergic, eating a handful of walnuts per day can be a nice boost. If you’re not sure whether or not eating walnuts is a good idea, make sure to talk to your doctor before making any changes to your diet.