Aside from being a rich source of healthy fats and antioxidants, walnuts are known for their ability to lower blood pressure, support weight loss and decrease inflammation. But researchers from Marshall University (MU) in West Virginia recently discovered another great thing about walnuts: Regular consumption of this superfood can help women fight breast cancer, as previously noted. Here Megan Ware, LD, RDN, MedicalNewsToday.com, reflects on the health benefits of walnuts, medically reviewed by Natalie Olsen, RD, LD, ACSM EP-C:
“Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.
Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially.
Walnuts are available both raw or roasted, and salted or unsalted.
This article provides a nutritional breakdown of walnuts, a look at its possible health benefits, how to incorporate more walnuts into the diet and any potential health risks of consuming walnuts.
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:
- Energy: 200 calories
- Carbohydrate 3.89 grams (g)
- Sugar: 1 g
- Fiber: 2 g
- Protein: 5 g
- Fat: 20 g
- Calcium: 20 milligrams (mg)
- Iron: 0.72 mg
- Sodium: 0 mg
Walnuts are also a good source of:
Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.
The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.
Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
The possible health benefits of walnuts may include boosting the cardiovascular system and bone health, reducing the risk of gallbladder disease, and treating epilepsy.”
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Read More … Article Source: https://www.medicalnewstoday.com/articles/309834#health_benefits
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