Ah, the humble walnut. This nut packs so many health benefits in to one little brain-shaped package. Gaining popularity for its inflammation-fighting omega-3 fatty acid content, walnuts offer so many benefits.
Walnuts for Male Fertility
As part of a study, researchers at UCLA gave men 75 grams of walnuts per day (compared to the control group who had no tree nuts) and found a significant increase in sperm count, motility, and quality in men who had eaten the walnuts. Researchers believe the alpha-linoleic acid and other nutrient content were accountable for the improvement. (Source) And there’s more good news for men; animal studies found walnuts and walnut oil to slow the growth of prostate cancer. (Source)
Walnuts Help for PCOS
One study from UC Davis found walnuts to improve endocrine markers in women with polycystic ovarian syndrome (PCOS), improving cholesterol, insulin response (PCOS is commonly associated with insulin resistance) and sex hormone-binding globulin, which is responsible for the transport of hormones through the body. (Source)
Walnuts for Healthy Weight
A Harvard Medical School study found walnuts to increase the level of satiety and feeling of fullness in study participants, possibly aiding in weight loss and/or control. (Source)
Walnuts for Brain Health
Containing a host of potentially neuroprotective compounds like folate, melatonin, vitamin E, and antioxidant polyphenols, walnuts may have the ability to support brain health. One study found a diet high in walnuts was able to increase “inferential verbal reasoning” (being able to solve a word problem of sorts) by around 11% in college students. (Source) A second study found extracts from walnuts, along with blueberries and grape juice, contained antioxidants that helped to protect the brain from some signs of aging. (Source)
Walnuts for Heart Health
A 2011 University of Washington study found that eating 1 oz of English (brown) walnuts a day improved the function of the inside of arteries (endolethium) even after a meal high in saturated fat. (Without the walnuts after the high saturated fat meal, the inside of the arteries did not function as well. (Source) Diets high in walnuts have also been found to decrease total and LDL cholesterol levels and along with flax seeds, protected heart function from stress. (Source) (Source) A walnut extract high in polyphenols was also able to reduce blood triglyceride levels in a 2009 study. (Source)
Walnuts for Blood Sugar
A 2009 Welsh study found that walnuts aided those with type II diabetes in helping to improve fasting insulin levels within 3 months. (Source)
Walnuts for Anti-cancer Benefits
One animal study found that diets rich in walnuts were able to suppress the growth of breast cancer tumors better than even omega-3s alone (Source) Another animal study found that walnuts, along with flax, was able to inhibit the growth of colon cancer. (Source) The mechanisms whereby walnuts are able to protect from cancer are still being studied, but perhaps the omega-3s and polyphenols are to credit.
NUTRITIONAL PROFILE
1/4 cup serving of chopped walnuts
Total Fat: 18 g
Omega-3 fatty acids: 2.g
Total Carbohydrate 4 g
Dietary Fiber 4 g
Sugars .75 g
Protein 4.5 g
Calcium: 3%
Iron: 5% RDA
Thiamin: 7% RDA
Vitamin B6 8% RDA
Folate: 7% RDA
Choline: 11 mg RDA
Magnesium: 11% RDA
Phosphorous: 10% RDA
Potassium: 3% RDA
Zinc: 6% RDA
Manganese: 50% RDA
Selenium: 2% RDA
(Source)