Walnuts are a nutrient-dense food that offers a variety of health benefits. Here are some of the most important reasons to include walnuts in your diet:
Walnuts are rich in heart-healthy fats. Walnuts are a good source of polyunsaturated fats, especially alpha-linolenic acid (ALA). ALA is an omega-3 fatty acid that has been shown to reduce the risk of heart disease by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol.
Walnuts can help improve brain health. Walnuts are a good source of antioxidants, which can help protect the brain from damage. They are also a good source of DHA, an omega-3 fatty acid that is important for brain development and function. Studies have shown that eating walnuts can help improve memory, learning, and cognitive function in both adults and children.
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Walnuts may help reduce the risk of cancer. Walnuts contain a variety of plant compounds that have antioxidant and anti-inflammatory properties. These compounds may help protect cells from damage and reduce the risk of cancer. Some studies have shown that eating walnuts may be linked to a lower risk of breast cancer, prostate cancer, and colorectal cancer.
Walnuts may help control blood sugar levels. Walnuts are a good source of fiber, which can help slow down the absorption of sugar into the bloodstream. This can be helpful for people with diabetes or those who are trying to control their blood sugar levels.
Walnuts may help boost the immune system. Walnuts are a good source of vitamins and minerals that are important for immune function. These include vitamin E, selenium, and copper. Studies have shown that eating walnuts may help increase the production of white blood cells, which are essential for fighting off infection.
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Overall, walnuts are a healthy and nutritious food that can offer a variety of health benefits. They are a good source of heart-healthy fats, antioxidants, and other nutrients that can help protect against chronic diseases. If you are looking for a way to improve your health, adding walnuts to your diet is a great place to start.
Here are some specific recommendations for how many walnuts you should eat per day:
Adults: 1.5 ounces (42 grams)
Children ages 4-8: 0.75 ounces (21 grams)
Children ages 9-13: 1 ounce (28 grams)
It is important to note that these are just general recommendations. The amount of walnuts you need to eat per day may vary depending on your individual needs and goals. If you are pregnant or breastfeeding, or if you have any health concerns, be sure to talk to your doctor before increasing your intake of walnuts.
#Source : a board research from Internet.