From trail mix to Christmas cookies, we eat walnuts daily here in my house. There are some amazing health benefits of eating walnuts (ok, not so much if they are IN the Christmas cookies!). From improved brain health to reduced risk of heart disease, here are a few walnut health facts that may astound you!
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How many walnuts should you eat?
I spent a lot of time this week making Christmas cookies. As a result, I have spent a lot of time eating Christmas cooking INGREDIENTS. As I stood in my kitchen with a handful of walnuts in my hand, I started wondering about the health benefits of eating walnuts.
You hear so much lately about increasing the amount of ‘good fat’ in your diet and nuts are loaded with them. When I started searching the internet for health benefits of walnuts, I was amazed at how good for you these little things are! I can almost justify eating a Christmas cookie or two as long as it has a few walnuts in it!
I have a few bags of walnuts in the house right now and will definitely be looking for more walnut recipes in the new year. Preferably ones that don’t also include a ton of butter and sugar!
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How many walnuts should you eat a day for better health? According to the information I found, it is suggested to eat about 200 grams of walnuts per week.
10 Amazing Health Benefits of Eating Walnuts
Walnuts can strengthen your bones and reduce bone loss because they contain a lot of valuable omega-3 fatty acids and magnesium.
Healthy brain and nerves.
These fatty acids and monounsaturated fats help to maintain a normal nerve function. That means your brain and nervous system can function properly. The melatonin, which is one of the most valuable hormones that can be found in walnuts, also helps you to sleep normally.
Anti aging properties.
The previously mentioned melatonin can also help you to fight aging. This hormone protects your cells from damage but your body doesn’t produce enough of it when you are old. That is why walnuts really come in handy if you want to stay youthful.
Good blood circulation.
Walnuts contain potassium. As a result, eating a lot of them can help keep your blood pressure normal and improve your blood vessel function.
By eating walnuts every day, you get a nice daily dosage of calories, proteins, and fibers. This will help boost your energy levels. And don’t worry about getting fat – there has been research which shows that eating walnuts doesn’t promote weight gain.
Walnuts can help you to lower your cholesterol levels. They are particularly good for people suffering from diabetes or heart problems.
Walnuts contain the amino acid l-arginine. This nutrient may offer cardiovascular benefits to people with heart disease or those who have increased risk for heart disease.
The beneficial dietary fats in walnuts seems to improve metabolic parameters in some people with type 2 diabetes
How to eat more walnuts daily
As you can see walnuts contain a lot of minerals, vitamins and other valuable nutrients.Now that you know all about the amazing health benefits of walnuts, how do you get more of them in your diet?
Start sauteing your stir fries in walnut oil, toss a few walnuts onto a salad or into a homemade fried rice (make my easy roasted beet salad with blue cheese and walnuts! YUM!) (make my easy roasted beet salad with blue cheese and walnuts! YUM!). Make up a batch of homemade trail mix or chop some up to put in your morning pancakes.
There are so many health benefits of walnuts that we should be throwing a few into just about everything we eat! Check out these sweet and savory walnut recipes for inspiration! What are YOUR favorite walnut recipes? Please share!
Diane has a Bachelor’s degree in Microbiology with a Minor in Health Management and Policy. She spent many years working in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging as a way to share this knowledge with others. While passionate about health and the environment she can’t quite give up her favorite Cheetos and Diet Coke! Learn more about her HERE.