Eat Walnuts Daily For Good Health

Posted: Nov 27 2015, 5:30am CST | by , in News | Latest Science News

Eat Walnuts Daily for Good Health
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  • Daily Consumption of Walnuts has a Number of Health Benefits

The daily consumption of a handful of walnuts has been shown to lead to a number of health benefits. One of the biggest one is that of lowered cholesterol.

A couple of walnuts eaten daily will improve your health markers and lead to a balanced diet via the good fats in the nuts. Especially, those who are at risk of diabetes will have a salubrious effect on their health thanks to these brain-shaped nuts that are tasty as well as good for the body and brain.

Within half a year of consuming walnuts on a daily basis, the consumers showed better blood vessel function and reduced LDL levels. Hypertension and blood glucose levels remained unaffected though.

Walnuts are a key source of essential fatty acids and they also have folate and vitamin E in them. However, the one drawback is that they are high in caloric content. Thus they have to be eaten in moderation. As far as recommendations go, a handful a day is sufficient.

A jarful is not. The study involved 112 people who were either on a calorie controlled diet or just ate whatever they liked. The two groups were randomly assigned to eat walnuts daily or they were left to their own devices.

After three months duration the groups were reassigned their respective roles. The groups consisted of 31 men and 81 women. They were between 25 and 75 years of age. And they were at a high risk of contracting diabetes.

Among the health signs that were noted down were: height, weight, body mass index, girth, blood pressure, cholesterol levels, fasting blood glucose and glycated hemoglobin. These markers were noted down at the beginning of the study and again at 3, 6, 12 and 15 month intervals.

Those who had improved their diets were the best off among the subjects. Adding walnuts to your daily diet led to fewer CV risks. The endothelial cell function also improved despite no other changes in diet except for the handful of walnuts.

The placebo effect is at work here too since the control group showed some improvements in health markers as well. And while fat levels increased among those not on a restricted diet, the waist circumferences decreased for those on a calorie controlled diet.

Among the markers that remained unaffected could be included: blood glucose, blood pressure and good cholesterol (HDL).

"Our data suggest that inclusion of walnuts in the diet, with or without dietary counselling to adjust caloric intake, improved diet quality and may also improve [endothelial function], and reduce total and LDL cholesterol in this sample of adults at risk for diabetes," conclude the researchers.

The findings of this research published in the online journal BMJ Open Diabetes Research & Care.

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<a href="/latest_stories/all/all/20" rel="author">Sumayah Aamir</a>
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