Walnuts Benefits, Maintain Brain Health To Increase Fertility

JAKARTA - Nuts are nutrient-dense foods with many bioactive compounds, especially walnuts or what is often called walnuts. These nuts can improve cognitive and memory.

Not only that, but walnuts also have many other health benefits such as heart, teeth, mental health, metabolism, and reproduction.

Walnuts are packed with antioxidants such as flavonoids, ellagic acid, folate, gamma-tocopherol, alpha-tocopherol (vitamin E), delta-tocopherol, vitamin E, selenium, melatonin, and proanthocyanidins.

In addition, walnuts also contain a lot of omega-3 fatty acids, plant-based alpha-linolenic acid, along with dietary fiber, protein, magnesium, and phosphorus. In a study, 1113 different foods were tested for antioxidants, followed by almonds and cashews.

Some studies also say that the phenolic compounds in walnuts are greater than apple juice and red wine.

The following are some of the health benefits of walnuts, quoted by Antara from Boldsky on Sunday.

Improve cognition and brain health

Beta-amyloid protein promotes amyloid plaques in the brain which leads to the development of Alzheimer's, dementia and other degenerative diseases, and cognitive impairment.

Kemari has neuroprotective compounds such as melatonin, vitamin E, omega-3 fats, and the antioxidant folate as well as anti-inflammatory effects.

Eating walnuts can help improve cognition and memory, learning, and motor coordination, thereby improving cognitive performance and promoting brain health.

Prevent heart disease

Walnuts have cardioprotective mechanisms due to their effects on cholesterol levels, heart rate, and endothelial function.

The presence of L-arginine, an amino acid in walnuts provides multi-vascular benefits for people who are sick with heart problems or are at high risk of having a heart attack. Walnuts are also rich in plant-based omega-3 fatty acid alpha-linolenic acid (ALA), which has strong anti-inflammatory and anti-coagulant activity.

This can help prevent blood clots from forming and lower the risk of a heart attack. Some studies say that eating four walnuts a day can reduce the chance of having a heart attack by 50 percent.

Overcoming diabetes

According to one study, the prevalence of diabetes was significantly lower compared to those who did not consume.

Walnuts, especially soaked walnuts have a positive impact on both prediabetes and diabetes sufferers. It can help control glucose levels by reducing cholesterol levels, controlling body mass, and increasing satiety.

Other compounds that also help in managing diabetes include omega-3 fats, molybdenum, copper, biotin, and manganese.

Several studies have also said that obese adults with diabetes have shown a significant reduction in sugar levels after consuming a daily cup of walnuts in their diet.

Has chemopreventive properties or helps fight cancer A study has shown that certain active compounds in walnuts such as omega-3 fatty acids, beta-sitosterol, tocopherol, and pedunculagin have cancer-preventive properties. These compounds can inhibit the growth of cancer cells and contribute to cancer suppression.

Walnuts can slow the growth of certain types of cancer such as breast, colon, prostate, and kidney due to their antiangiogenic and antiproliferative mechanisms.

Fights depression and other mental health problems

Walnuts are part of the Mediterranean diet which is known to lower the risk of depression and other mental health disorders.

According to one study, depression rates were 26 percent lower in individuals who consumed walnuts compared to non-nut consumers.

Another study showed that the presence of neuroprotective compounds like folate, vitamin E, fatty acids, and melatonin in walnuts can help improve mood by increasing the concentration of two happy hormones like serotonin and dopamine.

Increase body metabolism

Certain foods help increase the body's metabolism or break down large organic molecules into smaller molecules to produce energy. Metabolism helps our bodies to digest, think, breathe, maintain body temperature, and carry out many vital bodily functions.

Walnuts are one of the top foods that can help increase the body's metabolism and bring about positive changes in metabolic syndrome status such as reducing weight and lowering cholesterol levels.

Lose weight

There are many ways in which walnuts can help with weight loss. According to one study, consumption of walnuts, with a low-energy diet, can help promote weight loss compared to intake of walnuts on a high-calorie diet.

Walnuts help lower cholesterol levels, body fat and increase satiety, thereby contributing to weight management. Walnuts can also help reduce waist circumference and waist-to-hip ratio, if consumed in recommended amounts.

Promote better sleep quality

Walnuts can play a key role in treating insomnia and improving sleep.

The essential nutrients such as potassium, melatonin, calcium, L-ornithine, and hexadecanoic acid in walnuts can help promote neurochemicals such as serotonin, dopamine, and acetylcholine that can contribute to improving sleep quality.

These compounds also help calm the nervous system and improve sleep quality.

Makes bones and teeth strong

A study has shown that walnuts may play an important role in preventing postmenopausal osteoporosis, mainly due to the presence of ellagic acid along with other antioxidant compounds.

A walnut-fortified diet has a beneficial effect on bone health and can prevent it from demineralizing. Walnuts can also help prevent teeth from decaying due to the presence of important minerals such as calcium.

Increase male fertility

A study shows that adding walnuts to the regular diet can help improve sperm motility, vitality, and morphology thus, improve male reproductive health.

This is due to the presence of important antioxidants in walnuts that can help reduce the effects of free radicals in the body and their damage to sperm and reproductive organs such as the testes.

Walnuts can be a great food choice for men to increase their fertility.

Supports the digestive system

A study has shown that a walnut-fortified diet can help improve the gut microbiome and support the digestive system in a healthy way.

Consumption of 43 g of walnuts daily for eight weeks can increase probiotic and butyric acid-producing microbes in the guts of healthy individuals. It also significantly improves their gastrointestinal health especially related to one's immune system.

Improve skin and hair health

The vitamins A, B, E, and other antioxidants in walnuts can help reduce early signs of aging and improve skin health by reducing dark circles, keeping skin moisturized, and making skin radiant and bright.

The omega-3s and vitamin E in walnuts also help maintain healthy hair by strengthening hair follicles, treating dandruff, and preventing hair loss.