Walnut health benefits affect almost every system in the body. Walnuts in general — and walnuts in particular — have a variety of positive impacts on health.
Cardiovascular HealthSeveral studies have found that walnuts have a positive impact on “vascular reactivity,” meaning they help blood vessels respond to changes in the body in a healthy way. Walnuts help decrease bad (LDL) cholesterol in the blood and reduce the risk of excessive clotting and inflammation.
Disease PreventionTree nuts, including walnuts, are associated with lower rates of heart disease and reduced risk of gallstones. Women who eat more nuts are less likely to develop diabetes. There is also evidence that eating nuts might lower blood pressure, reduce the risk of cancer, and prevent inflammation.
Reduce CholesterolNut intake has consistently been associated with lower cholesterol in controlled studies.
Obesity PreventionAlthough nuts are high in calories, long-term studies have shown that people who eat nuts in moderation have lower rates of weight gain and obesity. Scientists think the reason for this is that nuts are high in fiber and help satisfy hunger.
Better Gut BacteriaOne study found that subjects who ate 43 grams of walnuts per day over eight weeks had more probiotics and other good gut bacteria than those who didn’t.
A healthy balance of gut bacteria is associated with reduced rates of both depression and colon cancer.
Lower Blood SugarWalnuts are especially rich in plant antioxidants called polyphenols, which help to lower blood sugar. Dark chocolate, green tea, coffee, and extra virgin olive oil also have this effect.
walnut nutrition per 1/4 cup serving:
Calories: 193
Protein: 8 grams
Fat: 18 grams
Saturated Fat: 1 gram
Carbohydrates: 3 grams
Fiber: 2 grams
Sugar: 0 grams
walnuts also contain:
Vitamin E
Folate
Melatonin
Iron
Potassium
Magnesium
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