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What Are The Health Benefits Of Walnut To Men And Women?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the health benefits of walnut to men and women? Walnuts has good sources of healthy nutrients such as fiber, healthy fats, vitamins, and minerals. Walnuts has a higher antioxidant effect more than any other common nuts. The antioxidant effects help to fight oxidative damage in your body include damage to your LDL cholesterol level.

What are the health benefits of walnut to men and women? Photo credit: iStock- SMarina

The Nutritional Facts of a Walnut is:

Calories: 185

Water: 4%

Protein: 4.3 grams

Carbs: 3.9 grams

Sugar: 0.7 grams

Fiber: 1.9 grams

Fat: 18.5 grams

Studies on the health benefits of walnuts

There was a small study that showed that eating a walnut type of meal prevented oxidative damage of bad LDL cholesterol after eating.  Studies have shown that eating walnuts can help support the health of your gut. There was a study of 194 people that ate 1.5 ounces of walnuts every day for 8 weeks. That group saw an increase in beneficial bacteria vs the group that didn’t eat any walnuts.

If you have an unhealthy gut, it can lead to the following chronic diseases such as obesity, cancer, heart disease, inflammation, etc. Walnuts can help with weight management because it is high in nutrients and low in fiber. So, eating it can help suppress your appetite and fill you up.

There have been some controlled studies that have shown that eating walnuts can reduce the fasting blood sugar in Type 2 diabetes patients. There was a controlled study on 100 people with Type 2 diabetes that consumed 1 tablespoon of cold pressed walnut oil a day for 3 months as well as their usual diabetes medication. The result of this study saw an 8% decrease in their fasting blood sugar.

Studies have also shown that eating walnuts can lower your blood pressure levels in people that have high blood pressure. The studies suggest that one ounce of walnuts consumed daily will promote heart health.

“Walnuts has a higher antioxidant effect more than any other common nuts.” Celebrity Fitness & Nutrition Expert Obi Obadike

Eating walnuts has consistently shown to reduce bad cholesterol levels.  There was a recent study done on 194 healthy people that ate 1.5 ounces of walnuts daily for 8 weeks and the result was they produced a 5% decrease in total cholesterol levels; 5% decrease in LDL cholesterol levels and 5% decrease in triglycerides compared to not eating walnuts.

The Bottom Line is walnuts is an extremely healthy nut that has a high antioxidant effect and has more omega-3 fatty acids than most common nuts. The health benefits of walnuts can help reduce the risk of heart disease and inflammation.

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References

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