To begin with, the research team asked the participants to follow a standard Western diet for 2 weeks. Then, at the end of this period, the researchers randomly split the study participants into three groups. One group followed a diet that included whole walnuts, the second group ate a diet that included alpha-linolenic acid but in the same quantity that the walnuts would contain.
The third group followed a walnut-free diet in which the researchers replaced alpha-linolenic acid with oleic acid. The participants followed their assigned diet for 6 weeks and then switched diets until each person had followed all three eating plans. The researchers collected fecal samples from all participants at the end of each diet regimen period.
This allowed them to analyze any changes regarding the bacterial populations present in the gastrointestinal tract. Kris-Etherton, Petersen, and their colleagues found that individuals who ate 3 ounces oz of walnuts as part of an otherwise healthful diet experienced improvements in heart health. The scientists say that these changes were likely mediated by improvements in gut health, as suggested by changes in gut bacteria. The researchers explain that E.
They add that an increase in the population of this bacterium may thus suggest a lower cardiovascular risk. They are rich in vitamin B6 and magnesium and loaded in antioxidants. They help reduce inflammation on account of the essential fatty acid called alpha-linolenic acid ALA. When added in the right amount and consumed regularly, walnuts may lead to genetic changes and prevent the risk of colorectal cancer, as found in a Harvard study.
With so many benefits, you only need to consume walnuts per day. There are different ways of adding walnuts to your diet. Like in the study, you can add walnuts to your smoothies. Typical Western diets — high in processed foods, sugar and refined grains — have been linked to reduced sperm function Eating walnuts may help support sperm health and male fertility. When healthy young men included 2.
Animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
Regularly eating walnuts has been consistently shown to decrease cholesterol levels For example, in a recent study in healthy adults, eating 1. When elevated, apolipoprotein-B is a major risk factor for heart disease A daily 1. You can find walnuts in any grocery store. Check for raw walnuts in the baking aisle, roasted walnuts in the nut aisle and cold-pressed walnut oil in the specialty oils section.
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors. Shop for walnuts online.
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To say that walnuts are a nutritious food is a bit of an understatement. As per different studies and human trials done in 11 countries by over 55 universities, walnut diet can ensure adequate fiber, protein intake as it contains vitamins and minerals, including, unsaturated fat, magnesium, phosphorus and Omega-3 alpha-linolenic acid ALA.
Eating at least four walnuts a day will help in curing many diseases, including cancer , obesity, diabetes as well as in maintaining body weight, cognitive, reproductive health and many other lifestyle problems, according to studies. All nuts should be incorporated in daily meals as they are rich in source of monounsaturated fatty acids and walnuts in addition also contain high amounts of Omega-3 fatty acid, making it heart healthy. With a content of 2. The CWC said in a statement that according to studies and human trials conducted by over 55 universities in 11 countries, walnut diet can ensure adequate fiber and protein.
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