Benefits Of Eating Walnuts
Walnuts improve your brain function. Is it a coincidence that walnuts look like your brain? I don't think so. Walnuts contain more polyphenolic compounds than any other type of nut. Walnuts also contain, folate, vitamin E, and elegiac acid that contribute to neuro-protection and memory function. (1)
Walnuts are an excellent source of Omega-3. Both omega-3 fatty acids and polyphenols (above) are critical brain foods that may offset oxidative stress and inflammation that are two drivers of cognitive decline. Walnuts are one of the highest non-animal sources of Omega-3 and great for plant-based eaters. Omega-3s are a group of polyunsaturated fatty acids that perform vital functions in the body. (2)
Walnuts are full of antioxidants. Walnuts have nearly twice as many antioxidant polyphenols as an equal amount of any other regularly consumed nut. (3)
Walnuts are awesome for your gut health. One study has shown that consuming walnuts can enrich the gut microbiome and increase particular good bacteria strains, which could offer benefits to humans with more research. (4)
Walnuts could support male reproductive health. Alright, dads and wannabe dads you best take note. When a small study of healthy young men that ate (75 grams) of walnuts a day daily for three months, they had improved sperm shape, vitality and mobility, compared to men not eating nuts. While this is only one small study, and more research is needed, it is promising none the less. (5)
The nutritional value of 30g (about 14 halves) of Walnuts is:
185 kcal
4.3g protein
1.9g fibre
18.5g fat
0.48mg copper
1.02mg manganese
8.85mcg molybdenum
5.7mcg biotin
0.2mg B6
If fat loss is your goal, due to the high-calorie content, you should be mindful of your portion sizes when eating walnuts or any nuts.