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The Health Benefits of Eating Walnuts

Posted on 11/29/2017

Walnuts are in their peak season from late August to November, which is why they are readily available throughout the holidays and are often synonymous with them. Lucky for us, walnuts are one of the healthiest foods to eat! Why? Here are some health benefits of eating walnuts.

Health Benefits Of Walnuts

May Help Prevent Cancer

Some of the components in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in are walnuts are believed to be responsible for controlling human cancer cells. 

Good for the Gut

We know a lot more about the gut biome today than we ever have. Research has shown that eating walnuts can enrich the gut microbiome and increase particular good bacteria strains, which offer a whole host of health benefits.

Can Improve Heart and Brain Health

One thing that makes walnuts so healthy is their omega-3 content. Omega-3 fatty acids are helpful for heart health and brain health by controlling inflammation, improving circulation, improving memory and increasing thought processing.

Revs Up Metabolism

Walnuts are rich in minerals and essential fatty acids. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium are known to contribute to metabolic activities like growth and development, sperm generation, digestion and nucleic acid synthesis.

Great for Diabetes

To start, research has shown that those who eat walnuts regularly have a lower risk of developing diabetes later in life. But even if you have diabetes, walnuts have been proven to be a great snack to control blood sugars because of their low carbohydrate, high protein and amount of healthy fat in them. They provide satiety, or fullness, without having an impact on blood sugars. 

Keep in mind that walnuts are most nutritious when eaten whole. Approximately 90 percent of the phenols in walnuts are found in the skin, including key phenolic acids, tannins and flavonoids. There can be slight bitterness to this skin, but in order to receive max nutrition benefit, this phenol-rich portion should not be removed.

A large bag of walnuts is both affordable and versatile. Walnuts can be eaten with cereal, yogurt, in salads, on top of beets, with Brussels sprouts, mixed in with baked goods or just about anywhere you need an extra crunch.

Walnuts also come in a delicious spread that’s a great substitute for peanut butter, or their oils can be extracted into walnut oil a perfect ingredient in your favorite salad dressing.

Suddenly have a craving for walnuts? We'll you're in luck! Seattle Sutton offers delicious meal options containing these healthy treats. Save time and live healthy with the help of Seattle Sutton's Healthy Living!

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post-author

Rene Ficek, RDN, CDE

Grew up in the food industry and took that love of healthy eating to earn her degree in nutrition. She has worked as a registered dietitian for 6 years and has been with SSHE since 2013, providing nutrition analysis and meal planning. Her special interests in weight management and diabetes, helps patients manage their weight and health conditions. She enjoys an active lifestyle, as well as time in the kitchen. Rene’s favorite SSHE meal is the Thai Noodle Salad.

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