Sayer Ji, founder of, extols the benefits of walnuts, because they benefit your heart, brain, bones and more.  Here are his 12 reasons to eat more, all of which are backed by scientific, published studies.


  1. Nuts Reduce Risk of Death. People who ate a handful of nuts every day were 20% less likely to die from any cause over a 30-year period.


  1. One Ounce of Walnuts Decreases Cardiovascular Risk. 36 people ate 30 grams of English walnuts per day for 30 days; their blood lipid profiles and endothelial function improved, and they didn’t gain weight. Also, walnuts can significantly decrease total and LDL cholesterol.


  1. Walnuts Help Control Weight. A Harvard Medical School study of 20 men and women with metabolic syndrome (randomized, double-blind, crossover study of walnut consumption) had everyone on the same number of calories, but breakfast included a shake containing either walnuts or a placebo. After just three days, those drinking the walnut shake reported feeling more satisfied and less hungry.


  1. Walnuts Improve Endocrine Parameters in Polycystic Ovary Syndrome (PCOS). Walnuts decreased LDL cholesterol by 6% and increased insulin response and sex hormone-binding globulin.


  1. Walnuts Help Control Insulin in Diabetics. An Australian year-long study of 50 overweight adult diabetics consisted of low-fat dietary advice. But half the subjects also ate 30 grams of walnuts per day. In the first three months the walnut group significantly lowered their fasting insulin levels.


  1. Walnuts Increase Male Fertility. After 12 weeks of a UCLA study, men who ate walnuts significantly improved sperm vitality, motility, and quality.


  1. Walnuts Improve Thinking Ability. Walnut eaters increased their inferential verbal reasoning abilities by 11.2%, and other studies show that greater intake of walnuts may enhance cognitive and motor function in aging.


  1. Walnuts Suppress Breast Cancer Tumors. Consuming walnuts significantly reduced breast cancer tumors, and researchers suggested that omega-3 fatty acids, antioxidants, and phytosterols in walnuts are responsible for the benefits.


  1. Walnuts Inhibit Growth of Colorectal Cancer. Harvard Medical School researchers found that mice fed walnuts had a 27% slower tumor growth rate and 33% smaller tumors compared to mice that were fed corn oil.
  2. Walnuts Are Number One in Antioxidants. Walnuts have almost twice as many healthful antioxidants as any other nut, and their antioxidants are of the highest quality and potency. One study measured walnuts as 2 to 15 times more potent than vitamin E.


  1. Walnuts Help Build Bone. Walnut extract builds bone due to ellagic acid, one of the major polyphenols in walnuts.


  1. Walnuts Help Beat Stress. Study participants who followed a diet that included walnuts and walnut oil had lower blood pressure and stress responses.


Conclusion: Just a quarter cup of walnuts provides more than 100% of the daily recommended value of omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Look for walnuts marked organic and raw. Store them in an airtight container in your refrigerator or freezer–and not for too long. Use in salads, smoothies, yogurt, and baked goods.


Disclaimer: This article is not intended to provide medical advice, diagnosis, or treatment. Views expressed do not necessarily reflect those of GreenMedInfo or its staff.

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