What are the health benefits of Walnuts?

WALNUTS are round, single-seeded stone fruits that grow from the walnut tree. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona. Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially.
Walnuts are available both raw or roasted, and salted or unsalted. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of walnuts and an in-depth look at its possible health benefits, how to incorporate more walnuts into your diet and any potential health risks of consuming walnuts.
Walnuts are high in monounsaturated and polyunsaturated fats and a good source of protein. Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats. The combination of healthy fats, protein, and fiber in walnuts increase satisfaction and fullness, which makes them a great snack compared to simple carbohydrate foods like chips or crackers. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies suggest that eating more plant-based foods like walnuts decreases the risk of obesity, diabetes, heart disease, and overall mortality. Eating these foods may also promote a healthy complexion and hair, increased energy, and overall lower weight. A study found that regularly eating walnuts could reduce the risk of coronary heart disease. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels, in turn reducing the risk of cardiovascular disease, stroke, and heart attack.
A study published in the British Journal of Nutrition showed that the risk of coronary heart disease is 37 percent lower for those consuming nuts more than four times per week compared to those who never or rarely consumed nuts. The U.S. Food and Drug Administration (FDA) have approved the claim for food labels that “eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
According to research published in the Asia Pacific Journal of Clinical Nutrition, routine nut consumption is associated with elevated resting energy expenditure. In trials that compare weight loss using diets that include or exclude nuts, the diets that included nuts in moderation showed greater weight loss. A study published in the American Journal of Clinical Nutrition also found that women who reported rarely eating nuts had a greater incidence of weight gain over an 8-year period than those who consumed nuts two times a week or more.

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