According to research, eating walnuts as a snack rather than sweets or biscuits may lengthen a person's life. A daily serving of nuts lowers the risk of life-threatening diseases such as strokes, heart attacks, and other serious illnesses associated with obesity.
The superfood is teeming with chemicals that neutralize reactive molecules, or oxidants, protecting DNA.
According to a study, regular consumers got fitter and slimmer as they aged. They had lower blood pressure and fewer triglycerides, which are harmful fats.
Professor Lyn Steffen, the lead author of the study from the University of Minnesota, said that People who consume walnuts appear to have a distinctive body phenotype that is associated with other favorable health effects, such as better diet quality. This is particularly true if they begin eating walnuts in their early to mid-adult years because chronic diseases like heart disease, obesity, and diabetes become more prevalent.
The conclusions are based on data from over 3,000 people tracked across the United States for three decades, with ages into their fifties.
Walnut Eaters
Aside from having lower than average weight gain, there were fewer reported cases of obesity. It was also noted that fasting blood sugar levels were lower in walnut eaters. Compared to people who ate other nuts, they also had lower bad cholesterol.
Walnut consumers were found to have a better profile of heart disease risk factors than other groups, even after having to account for overall diet quality, although nut consumers demonstrated an advantage regarding diet quality.
Steffen added that The unexpectedly positive changes in the overall diet of walnut consumers posit that walnuts may serve as a "carrier" or "bridge" food.
Walnuts
Walnuts are abundant in beneficial plant chemicals, such as polyunsaturated fatty acids and omega fatty acids that lower cholesterol. They reduce inflammation, which can clog arteries and cause a stroke or heart attack.
According to the study, walnuts may be a simple and convenient food option to support the heart when consumed up until middle age. Steffen theorizes that it might be because of the special mix of nutrients and how they affect health.
The daily recommended amount of two grams of fiber and four grams of protein is about an ounce or seven whole walnuts. Additionally, it contains a lot of magnesium, which is good for the nerves and muscles and boosts energy.
The California Walnut Commission contributed financially to the study, which was supported by the US National Heart, Lung, and Blood Institute.
It also considered other risk factors for heart disease, such as body composition, smoking, and diet in general, Newsweek reports.
Read also: [STUDY] Plant-based Omega 3 Can Reduce the Risks of Heart Disease and Other Heart Problems
Healthy Walnut Snack Recipes
Eating Well features five healthy walnut snacks picked by their experts.
Starting with the simplest recipe, Banana and Walnuts, which features only the two said ingredients and consuming it as it is.
The next one is the Greek Yogurt with Fruit & Nuts recipe, which only calls for putting the three ingredients in a bowl.
The third recipe is called Walnut and Olive Quesadillas which will require some mozzarella and some cooking. Both Gluten-Free Morning Glory Blender Muffins and the Zucchini Chip Bread recipe call for a little baking.
Related article: Eating Half a Cup of Walnuts a Day Leads to a Happier State-of-Mind