HEALTH BENEFITS OF WALNUTS

The purpose of writing this article is to highlights the benefits of walnut on health. Walnut is considered as perfect disease preventer food but it doesn’t mean stop taking your prescribed medication. The aim is to increase awareness about healthy diet over unhealthy diet (saturated fats or increase carbohydrates-based diet) which promote healthy outcomes along with the exercise. Don’t drop your prescribed medication and consult with your physician before consuming walnuts in your daily diet routine. This article is not the alternative of medical advice of physicians.

ABOUT WALNUTS

Walnut is a unique tree nut which is rich in many micronutrients which possess many health promoting properties. New evidences from different research highlights the fact how walnut consumption have a positive impact on human health. It has been found that there is well- documented association between micronutrients of walnuts and improved health outcomes like in type 2 diabetic mellitus, cancer (colorectal, breast and prostate cancer), body weight, reproductive health, heart health, metabolic syndromes, brain health, cognition (Alzheimer disease), reduction of inflammation and increase in beneficial bacteria of gut.

Why walnut is superior as compare to other shell nuts?

Walnuts have 2 times more vitamins and antioxidants as compare to other shell nuts.

HOW MUCH WALNUT SHOULD BE TAKEN?

Half cup or one small handful is recommended daily in different research studies.

MICRONUTRIENTS OF WALNUTS

The walnuts are enriched in vitamins, minerals and antioxidants. The following healthful micronutrients are present in walnuts,

ALPHA LINOLEIC ACID

It is plant based essential omega 3 polyunsaturated fatty acid which has more than 1 double bond. Human body can’t synthesize it. We take it from diet. It is parent compound of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are other 2 form of omega 3 fatty acids. However, this conversion take place at very slow rate. Fish is rich in EPA and DHA omega 3 fatty acids. The role of DHA and EPA is well established in cardiovascular disease. However, the role of ALA in heart health is less explored. ALA exhibits its heart friendly activities through its potential in reducing cholesterol levels, improving vascular health, anti-inflammatory, anti-thrombotic and anti-arrhythmic effects.

HEART HEALTH

cardiovascular disease is the leading cause of death in the world. Cardiovascular disease can be prevented by focusing on risk factors which are unhealthy diet (intake of saturated fats), use of alcohol or tobacco and physical inactivity or obesity. Improvement of vacuolar elasticity Inflammation play a very in the development and progression of cardiovascular disease. Unhealthy diet (saturated fat), hyperlipidemia, infection and smoking cause the inflammation and leads to CVD. Alpha linoleic acid which is found in walnuts has anti-inflammatory properties which is exhibited by its bioactive metabolite oxylipins. Oxylipins reduces inflammation and improve blood pressure and ultimately improve vascular health (vasculitis is a condition in which due to inflammation of vessels, platelets stick to damage part of vessel and form clot). Due to anti-inflammatory properties, it decreases platelet aggregation and reduces plaque formation in the vessels.

ATHEROSCLEROSIS

In different researches, walnut is found to be constantly improving CVD associated with atherosclerosis risk factors by increasing elasticity of arteries by 64% and by reducing cell adhesion to arteries due to hardening of vessels

VENTRICULAR FIBRILLATION

Studies in rat suggest that as compare to EPA and DHA alpha linoleic acid play important role in prevention of ventricular fibrillation (irregular heart rhythms in which lower chamber of heart contract in uncoordinated manner as a result of which ejection of blood from heart is affected which ultimately affect blood supply to rest of the body) is one of the leading causes of death. This indicates ALA has potential of anti-arrhythmic effects.

LOWER CHOLESTROL LEVEL

LDL is supposed to be as bad cholesterol. Walnuts intake not only lower LDL levels but also improve quality of LDL particles which are of different sizes. These small dense LDL particles are mainly responsible for atherosclerosis which ultimately lead to HEART DISEASES OR STROKE.

IMPROVE HDL LEVEL

HDL is a good cholesterol which provide protection against heart disease. Increase HDL level lowers the risk of coronary artery disease. Walnut improve HDL levels in blood. So, we can conclude that walnut consumption in the diet contributes to the maintenance of normal blood cholesterol levels and improves overall heart health.

PHYTOSTEROLS

Phytosterols are nonnutritive molecules but chemically linked to cholesterol. Phytosterols exhibited cholesterol lowering tendency because they are more hydrophobic as compare to cholesterol so they easily replace or expel cholesterol from intestinal micelles and affects absorption of cholesterol which led to systemic reduction in LDL (low density lipids) level.

GAMMA TOCOPHEROLS (VITAMIN E)

Gamma tocopherol is supposed to cardioprotective form of vitamin E because of its potent potential for trapping free radicals (antioxidant) and reducing inflammatory disorder. This property is also supposed to be helpful in cancer.

LOW SODIUM AND HIGH POTASSIUM DIET

Walnut is considered as low sodium or high potassium diet which is supposed to be good strategy in preventing hypertension, stroke and in minimizing the cardiovascular disease mortality.

Copper and manganese

Copper has important role in maintenance of collagen and elastin which are important structural components of body. Deficiency of copper will increase the risk of osteoporosis while manganese is helpful in calcium absorption.

High magnesium

High magnesium content in walnut is supposed to be associated in improving endothelial function and in lowering cardiovascular associated risk factors.

POLY PHENOLS

Walnuts are rich in poly phenols particularly Ellagitannins and pedunculagin. Ellagitannins upon hydrolysis, release ellagic acid which after wards metabolize into urolithins. Both Ellagitannins and urolithins showing anti-inflammatory, antioxidants, anti-cancer and prebiotic effects. According to one meta-analysis, after the consumption of Ellagitannins rich food in particular walnuts, there will be reduction adiposity, LDL cholesterol and glucose level.

CANCER

Many studies findings, consistently showing that walnut has anti cancerous effects.

BREAST CANCER

According to one recent human study, 2 oz consumption of walnuts per day for about 2 week suppresses the progression of breast cancer through alteration in gene expression in tumor.

COLON CANCER

According to some studies, Walnuts modify microbial flora of large intestine which possess tumor suppressing potential and helpful in suppression of colon carcinogenesis.

REDUCTION OF OXIDATIVE STRESS

Oxidative stress causes the formation of free radicals, if these radicals are not eliminated from body, they will deteriorate the cells and leads to inflammation of body which is main cause of many diseases like heart disease, diabetic type 2 mellitus, Alzheimer disease and cancer. Vitamin E, copper, manganese and polyphenols present in walnut act as antioxidant which trapped free radicals produces due to pollution, exposure to UV radiation, smoke, stress junk foods, tanning and exposure to heavy metals in the environment.

BRAIN HEALTH

Walnut is very similar to human brain so it is supposed to be as brain nutrient. Vitamin E, folate, melatonin and omega 3 fatty acid and presence of other antioxidants are supposed to be neuroprotective. Oxylipins is a metabolite of poly unsaturated fatty acid which is important for delaying brain aging. Reduction of oxidative stress and anti-inflammatory effects of walnut play an important role in improving cognitive decline. Incorporation of some walnuts in diet helps in boosting memory in kids and older people. The findings of clinical trial of UNIVERSITY OF SOUTH AUSTRALIA revealed that consumption of walnut during stress not only improves mental health and sleep but also promotes general wellbeing.

WALNUT AND GUT HEALTH

In recent research, it is found that walnut consumption improves gut health by increasing an amino acid L-HOMOARGININE in the stomach. Deficiency of this amino acid is supposed to be risk factor for heart health. Gut health is the key to keep the body healthy and it is also supposed to be helpful in the prevention of hearts problems.

WILL WALNUT CONSUMPTION PUT ON WEIGHT?

Walnut is dense calories healthful food which is loaded with fiber, protein, micronutrients, minerals and vitamins.so, it is assumed that eating too many walnuts may put on weight. In general,1 gram of carbohydrates or protein provide 4 calories while 1gram fats provide 9 calories so one should be taking care about the portion or amount of walnut consumed that should be small one. Eating too much can cause diarrhea so one should take it in moderation. Despite of it, walnut decreases appetite and give someone feeling of fullness till the next meal. According to DIABETES OBESITY AND METABOLISM (2017), in small controlled trail it was found that walnuts decrease appetite and improved appetite regulation which may be due to changes in brain that will be helpful in controlling obesity.

JOURNAL OF NUTRITION

According to JOURNAL OF NUTRITION, acute or chronic walnut consumption (42.5-8.5g/day) has been associated with cardioprotective effects and reducing cardiovascular disease risk factors by lowering total or LDL cholesterol concentration, decreasing BP, improving endothelial function, by decreasing both oxidative stress and marker of inflammation and by increasing cholesterol efflux.

CONCLUSION

Walnuts is healthful diet Walnut intake as a whole along with all its micronutrients synergistically exhibits overall positive health outcomes especially promotes heart health. Although the findings from different studies (animal studies, human observational and epidemiologic studies) revealing positive health outcomes of walnut consumption but it should not be considered as conclusive findings. Large scale researches are required to fully explore the walnuts benefits and to draw a definitive conclusion.