11 Reasons Why You Should Eat a Handful of Walnuts Everyday?

A German magazine recommended eating walnuts daily in order to enjoy its health and beauty benefits. It elaborated on how the nut is full of active substances that fight diseases on the one hand, and give skin and hair a beautiful look on the other.

Here is why researchers recommend eating a handful of walnuts every day:

Great for the Heart

Walnut contributes to the protection from heart disease, as it lowers cholesterol, lowers high blood pressure and promotes the fusion of the membrane lining responsible for the elasticity of blood vessels.

Research has shown that healthy antioxidants contained in walnuts are very useful for maintaining health and that these substances are two to 15 times more useful than vitamin E.

The American Health Jockey website said that a group of researchers from the University of Scranton in Pennsylvania conducted a study during which they compared antioxidants in nine types of nuts: walnuts, almonds, pistachios, hazelnuts, Brazilian walnuts, cashew nuts, chickpeas, and pecan nuts, and they found that the highest percentage They are present in the nut.

They stated that the rate of antioxidants can protect the body from harmful natural chemicals associated with causing the disease and protect against heart disease.

But they pointed out that eating walnuts is better because heat causes the quality of antioxidants to decline.

Researchers stressed that eating the number of walnuts per day is a simple and healthy way to avoid heart disease.

The research was presented at the 241st National Meeting of the American Chemical Society in California.

Walnuts fight colon cancer

A recent American study reported that the frequent intake of walnuts in the diet reduces the incidence of colon cancer.

Researchers at the University of Connecticut explained that walnut may change the intestinal bacteria in such a way that they suppress the growth of colon cancer. They published the results of their studies in the journal “Research on Cancer Prevention”.

The researchers said that walnut is very useful for the health of the colon because it contains unsaturated fatty acids, it is also rich in “omega-3″ fatty acids useful for health and contains elevated levels of vitamin “E”, and these properties make it resistant to cancerous tumors.

The researchers conducted their studies on a group of mice and found that mice, which consumed about 7% to 10% of their daily calories by eating walnuts, had colon cancer rates by 10.5% more than rats that did not eat walnuts.

Researchers pointed out that this amount eaten by mice is equivalent to the amount of an ounce or about 28 grams of walnuts taken by humans daily to prevent colon cancer.

“Our results show for the first time that eating a lot of walnuts can reduce the growth of cancer in the colon,” said Dr Daniel George Rosenberg.

Effective against breast cancer

An American study showed that eating walnuts helps reduce the risk of breast cancer because it contains healthy ingredients, antioxidants, and omega-3 acids.

Science Daily reported research presented at the 100th annual meeting of the Cancer Research Association in Colorado, USA, that eating about 60 grams of walnuts a day reduces the risk of breast cancer and tumor growth.

Researcher Ellen Hardman from the School of Medicine at Marshall University said that although laboratory experiments were limited to mice and did not include humans, it is clear that eating walnuts is a better snack than sweets and fried chips within the framework of a comprehensive healthy diet that will prevent chronic diseases.

Walnuts improve gut health

According to a recent American study, a diet rich in walnuts (camel’s eye) greatly contributes to the health and safety of the digestive system.

The study was conducted by researchers at the University of Louisiana, in collaboration with the American Institute for Cancer Research, and published on the scientific website (EureKalert).

The research team conducted its study on a group of experimental rats, feeding the first one a number of walnuts equivalent to about 60 grams per day for humans, while the other group did not eat walnuts. The study lasted up to ten weeks.

The researchers found that the group that dealt with walnuts saw a significant increase in beneficial intestinal bacteria that play a role in the health of the gastrointestinal tract.

The beneficial intestinal bacteria play a role in the absorption of certain nutrients, and the biological balance between different bacteria that settle in the intestine.

The research team said that intestinal health is directly related to the overall health of the rest of the body, adding that their study reveals that walnut enhances the health of the gut.

Effective against diabetes

Walnut improves the function of blood vessels and the level of harmful cholesterol. These two factors are among the risk factors for diabetes.

A study showed that eating two or more walnuts can help diabetics control blood sugar and cholesterol levels.

Researchers in the Journal of Diabetes Care wrote that when patients with type 2 diabetes replaced a portion of starches in their usual food with half a cup of mashed walnuts a day, their blood sugar and cholesterol levels fell slightly.

In contrast, this improvement has not been shown among those who replaced their usual daily starchy food with a whole wheat pie.

Cyril Kendall from the University of Toronto, Canada, said that while the results do not mean that walnut is a key to controlling diabetes, it may be part of a healthy diet.

He added that walnuts have a lot of fat “but we have now realized that these fats are healthy”, referring to unsaturated fats associated with reducing the risk of heart disease and other health benefits.

The study was conducted on 117 diabetic patients randomly divided into three groups. Three months later, the researchers found that the average hemoglobin — a measure of long-term glycemic control — fell by 0.2% among the group that replaced the mashed nut with starchy foods. usual, while this improvement did not appear in the other two groups.

Walnuts Reduce the risk of developing Alzheimer’s

At a time when the world is still looking for a medicine to treat Alzheimer’s Alzheimer, American researchers have revealed in a recent study that this disease can reduce its risks and slow its onset — especially in the elderly — if a person follows a diet based on the frequent intake of walnut seeds.

Scientists at the Neuroscience Laboratory at the New York State Institute explained in their study, the details of which were published on Tuesday in the scientific Alzheimer’s Disease Journal, that a diet based on the frequent intake of walnut seeds had a strong effect in reducing the risk of developing the disease and delaying its onset.

In their study on mice, researchers monitored a marked improvement in learning and memory skills and reduced anxiety and motor growth in rats eating walnuts within the diet.

They found that walnuts contain high levels of antioxidants that helped protect mice brains from atrophy usually caused by Alzheimer’s disease.

A treasure of minerals and vitamins

Walnut is rich in potassium, calcium, and magnesium, so it works to strengthen bones and promote muscle health. It is also rich in vitamins “B6” (B6) and “E” (E), which are important for the health and beauty of skin and hair.

How about an improved libido

A recent American study reported that eating walnut nuts within the diet improves the mood of young men, chirping text via Twitter. The study was conducted by researchers at the University of New Mexico and published on Saturday in the American Society for the Advancement of Science.

The study included 64 students, aged 18 to 25 years, who were asked to eat three slices of bread every day for 16 weeks.

The researchers introduced walnut nuts into the bread they eat for eight weeks, while the participants ate bread without nuts for another eight weeks. The mood of young participants was measured at the end of each period, where stress, depression, anger and fatigue rates were monitored. and endurance, confusion, in young people through a questionnaire.

The team found that the mood of young people improved following the end of the period during which they ate baked nuts containing walnuts, with an improvement rate of 28%.

The research team noted that nuts had improved the mood of young people, but there had been no improvement in the mood of young women.

Young researchers recommended taking one to three ounces of walnut nuts per day (ounces equal to 28 grams) to improve mood and overall health.

Great for male fertility

Researchers at the University of California led by Wendy Romans conducted their study to verify the impact of increased walnut intake on improving sperm quality in men following the Western diet, due to the richness of walnuts with polyunsaturated amino acids, which helps to ripen sperm. And her membrane function.

The study included 117 healthy men between 21 and 35 years of age, who took a Western diet. They were divided into two groups. The first included 58 men who were asked to avoid eating walnuts, and the second included 59 men who were asked to eat 75 grams of walnuts per day.

This experience benefited from a previous study that found 75 grams of walnuts to be the right amount to be taken to change blood fat levels without weight gain.

The researchers did not notice any significant changes in BMI, weight and activity level in the two groups after 12 weeks, while it was confirmed that men who took walnuts recorded a marked increase in levels of omega-6 and omega-3 amino acids, and an improvement in the movement, activity, and shape of the sperm.

Researchers also found that men in group II recorded fewer chromosomal abnormalities in their sperm after the introduction of walnuts into their diet.

In contrast, there was no improvement in the quality, movement, and shape of sperm in the group that did not take walnuts during the experiment, but researchers indicated that they were still not sure that the benefits of eating 75 grams of walnuts per day could include men with fertility problems.

Food for the brain

Thanks to its high content of vitamin B (B), walnuts provide energy and activity to the brain, which raises the level of concentration and enhances mental abilities, especially in old age.

Studies conducted by expert Marannonone at the University of Texas have shown that the intake of four walnut fruits in the form of Daily supplies the body with omega-3 for two weeks after stopping taking it, and increases the level of melatonin in the blood, which helps improve the mental and mental abilities of children in particular. It is said that the shape of the hard shell and the pulp of the nut is similar to the shape of the human brain, which makes it the food of the brain and mind.

A Natural anti-stress capsule

Thanks to its potassium and omega-3 fatty acids, the nut work to adjust the level of stress hormones. Magnesium helps relax muscles affected by tensile, in addition to the nut stimulates the production of melatonin, which helps to enjoy a comfortable and peaceful sleep.

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amazing health benefits of walnuts


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