1. They reduce cholesterol levels
A handful of walnuts can effectively reduce levels of “bad” cholesterol and even improve the condition of blood vessels at the cellular level. One study showed that people who regularly consumed nuts as a snack had much better blood cholesterol levels than others. Walnuts also contain significant amounts of monounsaturated fats, including omega-3 fatty acids, important for proper heart protection. By consuming them you will support not only the health of your heart, but also help reduce waist circumference.
2. They can improve your memory
One study in 2012 found that consuming walnuts as part of a Mediterranean diet is associated with better memory and more efficient brain functions. Antioxidants in the nuts can reduce the risk of neurodegenerative diseases, including Alzheimer’s disease.
3. They reduce inflammation in the body
Among omega-3 fatty acids, DHA, EPA and ALA (alpha-linolenic acid) are the strongest “fighters” against any inflammation. Walnuts are one of the richest sources of ALA, which makes them effective when your body is struggling with severe inflammation.
4. They alleviate PMS symptoms
Just 20 grams of nuts (about 15 pieces) contains nearly 50% of the recommended daily manganese and about 11% magnesium . Both substances have been shown to alleviate PMS symptoms such as mood swings, insomnia, stomach problems and the like.
5. They can lower blood pressure
In studies on how people react to stressful situations, it was shown that consuming nuts can lower blood pressure in both cases – whether a person is under stress or not. The reason is the positive effects of walnut oil which has a consistency very similar to flaxseed oil.
