Login or Register

Walnuts & Omega-3

Mar 4, 2011 | By Angela Ogunjimi
Walnuts & Omega-3
Photo Credit big and small walnuts on walnut leaves image by Maria Brzostowska from Fotolia.com

Walnuts are tasty little treats that are potent in health and nutritional benefits. A handful of walnuts contains more than a day's worth of omega-3 fatty acids, which improve your heart health, reduce inflammation and lower your risk of chronic disease. Adding walnuts to your daily diet is an easy way to get needed vitamins, while also improving your bone health, managing your weight and boosting your brain power.

Walnuts

More than 20 species of walnut trees exist, and six are native to the United States. California is a major producer of walnuts. These nuts are high in protein, providing an excellent source of this nutrient for vegetarians. According to the University of Missouri Extension, walnuts lubricate the large intestine and have a mild laxative effect. A typical walnut contains about 26 calories and close to 3 grams of fat. Due to their fat content, walnuts are perishable.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential to your health. Your body can't make these nutrients on its own, so you must get them from your diet. Walnuts are one of a few plant sources rich in omega-3s, a type of polyunsaturated fat. Omega-3s play an important role in helping your body grow and develop normally. They also reduce your risk of chronic diseases, like heart disease, arthritis and cancer. In addition, omega-3 fatty acids concentrate in the brain and assist memory and cognitive function, as well as behavioral functioning. A lack of omega-3 during a baby's development increases risk of vision and nerve problems. Adults who are omega-3-deficient can experience fatigue, dry skin, depression, poor circulation and heart problems.

Heart-Healthy Benefits of Walnuts

Walnuts are rich in the alpha-linolenic acid form of omega-3s. ALA helps lower cholesterol and triglycerides in people with elevated cholesterol. In a 2009 study published in the "American Journal of Clinical Nutrition," a walnut-enriched diet reduced bad cholesterol by 50 percent in a sample of men. Walnut oil has a similar effect. These benefits lower your risk of heart disease and improve vascular health.

Bone Health

Walnuts protect your bones. In a 2007 study published in "Nutrition Journal," walnuts, which have both omega-3 and omega-6 fatty acids, were added to the diets of 23 people. In six weeks, the participants experienced decreased bone loss in the presence of consistent normal bone formation.

Diabetes and Weight Control

A study published in the "European Journal of Clinical Nutrition" in 2009 found that walnuts reduced fasting insulin levels in a group of diabetics and helped keep their weight stable. Research published in the "International Journal of Obesity" in 2001 found that when a sample of overweight people ate a moderate-fat Mediterranean diet that included walnuts, they lost more weight than those following a low-fat diet.

Brain Health

A study done on rats and published in the "British Journal of Nutrition" found that moderate supplementation with walnuts reversed the effects of aging on motor skills and cognitive performance. When walnuts comprised 2 percent of the rats' diet, they improved in their ability to walk and stay balanced on a rod. Those with a 6 percent walnut diet improved their plank-walk performance, while the 9 percent group did not improve in performance. All the groups improved their memory in navigating through a maze. The authors concluded that walnuts may improve health and longevity by delaying the onset of neurodegenerative disease.

References

Article reviewed by Paula Martinac Last updated on: Mar 4, 2011

Must see: Photo Galleries

Member Comments