1.The consumption of walnuts may potentially lower the likelihood of developing type 2 diabetes
The findings of a research involving more than 34,000 people indicate that individuals who incorporate walnuts into their diet may have a 50% lower chance of developing type 2 diabetes compared to those who do not consume nuts. As per the study, those who ate walnuts consumed an average of 1.5 tablespoons per day. Increasing the intake to 3 tablespoons, which is almost equivalent to the recommended serving size of 1 ounce or 4 tablespoons, was associated with a 47% decrease in the incidence of type 2 diabetes. However, the impact of exceeding this quantity was not assessed.
2. Eating walnuts might lower the likelihood of experiencing depression
A recent study indicates that consuming walnuts may be associated with a reduced prevalence and frequency of depression symptoms. Depression scores were found to be 26% lower for those who ate walnuts and 8% lower for those who consumed other nuts, compared to those who did not consume any nuts. The study analyzed data from over 26,000 participants who were asked about their diet and depression symptoms using a well-established questionnaire. The questionnaire covered factors such as difficulty sleeping, lack of interest in activities, fatigue, and difficulty concentrating.
3. Blood pressure can potentially be lowered with the consumption of walnuts.
A study revealed that individuals who are at risk of cardiovascular disease could reduce their blood pressure by incorporating walnuts into their low-saturated fat diet. The study conducted a randomized, controlled trial to examine the effects of replacing some of the saturated fats in participants’ diets with walnuts. The results showed that consuming whole walnuts daily while decreasing overall saturated fat intake led to a decrease in central blood pressure. Central pressure is a measure of the pressure exerted on vital organs, such as the heart, and is an indicator of one’s risk of cardiovascular disease, similar to measuring blood pressure in the arm.
4. It is possible that walnuts can provide protection against ulcerative colitis
A recent study suggests that incorporating walnuts into one’s diet could potentially safeguard against ulcerative colitis. Walnuts are known for their diverse range of phytochemicals and natural compounds, which offer numerous health benefits. Findings from a study conducted on mice indicate that consuming walnuts may provide protection against ulcerative colitis, a form of inflammatory bowel disease characterized by persistent inflammation of the digestive tract.
5.Consuming walnuts can aid in lowering the levels of harmful LDL cholesterol
Studies have shown that consuming walnuts can decrease levels of harmful low-density lipoprotein (LDL) cholesterol. Additionally, it can also decrease the number of small and total LDL particles. Nuts, particularly walnuts, have been associated with lower rates of heart disease and stroke due to their positive impact on LDL cholesterol levels. This study reveals that consuming walnuts can also improve the quality of LDL particles. Research has shown that small, dense LDL particles are more commonly associated with atherosclerosis, the accumulation of fatty deposits or plaque in the arteries.
