Nonetheless, the portions of nuts to consume on a daily basis should remain small. A handful of walnuts will provide you with the much needed nutrients and antioxidants and will protect your body against various conditions.
If you are struggling to lose weight, find out about hidden reasons that can prevent weight loss.
Walnuts Are Good for Managing Diabetes
The nutritional content of walnuts means that they are healthy nuts that can help to manage the symptoms of diabetes.
The journal Diabetes/Metabolism Research and Reviews reported that walnuts help to lower blood glucose levels. Also, regularly consuming walnuts helps to reduce a person’s risk of developing diabetes. (32)
Some studies also indicate that women can benefit from consuming more walnuts as part of a healthy diet. The presence of polyunsaturated fatty acids in walnuts benefits cardio-metabolic health and can prevent type 2 diabetes. One trial found that women who ate at least 28 g of walnuts a week had less of a chance of developing diabetes. (33)
Learn about more foods that can help to manage symptoms of type 2 diabetes.
Walnuts Benefit Male Reproductive Health
Walnuts have many benefits for men because their ALA omega-3 content helps to improve male reproductive health.
A randomized control dietary intervention trial found that consuming 18 whole walnuts a day helped to improve sperm quality. Researchers noted that after 12 weeks, there was a marked improvement in sperm vitality, morphology, and shape. (34)
Other studies have shown that increasing walnut intake can benefit men’s fertility and prevent oxidative stress that can affect male reproduction ability. (35)
If you are trying to father a child, learn about other ways to improve the lifespan of sperm.
Walnuts Have Cancer Fighting Properties
Various trials have shown that consuming walnuts may help in preventing the development of certain cancers.
Scientists suggest that a combination of many of the beneficial antioxidants in walnuts helps kill off cancer cells. Lab trials on mice have found that tocopherols and other biochemicals can help slow the growth of colon, prostate, and renal cancer. Also, walnut compounds have shown to be effective in reducing the size of breast tumors. (36)
Ellagitannins in walnuts turn into a compound called urolithin in your gut. Some studies have shown that urolithins can help to kill off prostate cancer cells and help prevent prostate cancer. (8, 37)
Unfortunately, there are very few clinical trials on using walnuts to treat cancers in humans. However, many doctors agree that a diet rich in antioxidants and omega-3 fatty acids has many health benefits, including helping to reduce the risk of cancer. (38)
Antioxidants in Walnuts are Great for Healthy Skin
The number of powerful antioxidants in walnuts mean that eating a serving of walnuts every day can boost your skin’s health.
Doctors on WebMD report that you need a good number of vitamins and minerals from your diet for healthy skin. Eating foods rich in antioxidants helps to “feed” your skin from the inside and improve how your skin looks and feels. (39)
One serving of 14 walnut halves contains small amounts of vitamin C, E, K, and B-group vitamins. All of these are essential for skin care. Also, minerals found in walnuts like selenium, copper, and zinc help to reduce the visible appearance of aging. (39)
Research also shows that getting adequate amounts of alpha-lipoic acid (ALA) in your diet is also essential to protect your skin cells from damage. (40)
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