Walnut Kernel Extra Light Halves

Walnut health benefits affect almost every system in the body. Walnuts in general — and walnuts in particular — have a variety of positive impacts on health.

Several studies have found that walnuts have a positive impact on “vascular reactivity,” meaning they help blood vessels respond to changes in the body in a healthy way. Walnuts help decrease bad (LDL) cholesterol in the blood and reduce the risk of excessive clotting and inflammation.

Tree nuts, including walnuts, are associated with lower rates of heart disease and reduced risk of gallstones. Women who eat more nuts are less likely to develop diabetes. There is also evidence that eating nuts might lower blood pressure, reduce the risk of cancer, and prevent inflammation.

Nut intake has consistently been associated with lower cholesterol in controlled studies.

Although nuts are high in calories, long-term studies have shown that people who eat nuts in moderation have lower rates of weight gain and obesity. Scientists think the reason for this is that nuts are high in fiber and help satisfy hunger.

One study found that subjects who ate 43 grams of walnuts per day over eight weeks had more probiotics and other good gut bacteria than those who didn’t.

A healthy balance of gut bacteria is associated with reduced rates of both depression and colon cancer.

Walnuts are especially rich in plant antioxidants called polyphenols, which help to lower blood sugar. Dark chocolate, green tea, coffee, and extra virgin olive oil also have this effect.

walnut nutrition per 1/4 cup serving:

• Calories: 193

• Protein: 8 grams

• Fat: 18 grams

• Saturated Fat: 1 gram

• Carbohydrates: 3 grams

• Fiber: 2 grams

• Sugar: 0 grams

walnuts also contain:

• Vitamin E

• Folate

• Melatonin

• Iron

• Potassium

• Magnesium

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