Walnuts are rich in monounsaturated and polyunsaturated fats, particularly alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid.
The omega-3 fatty acids in walnuts are known to support brain health. They may enhance cognitive function, improve memory, and reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Despite their calorie density, walnuts can aid in weight management. The combination of healthy fats, protein, and fiber in walnuts can help you feel full and satisfied, potentially reducing overall calorie intake.
Walnuts are a good source of antioxidants, including vitamin E and polyphenols. Antioxidants help combat oxidative stress and reduce the risk of chronic diseases like cancer.
Chronic inflammation is linked to various diseases, including heart disease, diabetes, and certain cancers. The polyphenols and omega-3 fatty acids in walnuts have anti-inflammatory properties that may help lower inflammation in the body.
Some studies suggest that walnuts may help improve blood sugar control in individuals with type 2 diabetes. The fiber, healthy fats, and antioxidants in walnuts may contribute to better glycemic control.
Walnuts are a source of important minerals like calcium and magnesium, which are essential for strong bones. Consuming foods rich in these minerals can contribute to overall bone health and reduce the risk of osteoporosis.
While more research is needed, some studies suggest that the antioxidants and anti-inflammatory compounds in walnuts may help reduce the risk of certain cancers, particularly breast and prostate cancer.