Walnut Health Benefits
Walnut Health Benefits
Some of the numerous walnut health benefits include:
- Lowers total cholesterol
- Lowers LDL cholesterol
- Increases the HDL to total cholesterol ratio
- Inhibits free radical damage to LDL cholesterol
- Lowers Lp(a) - a lipid compound that increases blood clotting and when elevated is considered a risk factor for atherosclerosis
- Increases the elasticity of arteries
- Provides antioxidant protection
- Lowers the level of C-reactive protein - a marker of inflammation a marker of strongly associated with atherosclerosis and heart disease
- Decreases the level of ICAM1 and VCAM-1 and E-selection, all of which are involved in cholesterol's adhesion to the lining of the arteries
- Is considered "brain food" due to its high levels of omega-3
- Helps prevent gallstones
- Helps prevent cancer cells from replicating
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| DID YOU KNOW? The Food and Drug Administration recently cleared a health claim stating "eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease". |
Some of the health promoting components in walnuts includes:
- Omega-3 - has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis.
- Ellagic and gallic acid - supports the immune system and appears to have several anti-cancer properties.
- Monounsaturated fats - has favorable effects on high cholesterol levels and other cardiovascular risk factors.
- Polyphenols - Walnuts have about 16 polyphenols, with antioxidant activity so protective that it is described as "remarkable".
- Alpha-linoleic acid (ALA) - lowers levels of C-reactive protein, increases levels of protective omega-3s.
- Manganese and Copper - are two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses.
Research
Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, 2005
Dietary -Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. Journal of Nutrition, 2004
Recipes
Apple Walnut Crisp
Grape Chicken Walnut Salad
Related Links
To find more information on walnut health benefits,
check out The World's Healthiest Foods.
This page was last updated on 11/26/06.
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