New research has shown how the link between walnut consumption and heart health may be linked via the gut.
The study showed that:
- Since walnuts have heart health benefits, researchers conducted a study to analyse their impact on the gut microbiome.
- The researchers were curious whether the heart benefits derived from walnuts may start in the gut.
- The researchers assigned diets to three groups, including one that ate whole walnuts, and then tested biological samples from each participant.
- The findings showed people who consumed a diet with walnuts had higher levels of the amino acid L-homoarginine in their guts.
- Since people with lower levels of homoarginine are at a higher risk for cardiovascular disease, this finding showed that it might be possible to improve heart health by making dietary changes that affect the gut.
What are the health benefits of walnuts?
Walnuts are a type of tree nut that have been enjoyed for their taste and nutritional benefits for thousands of years. They are a rich source of protein, healthy fats, fibre, vitamins, and minerals, making them an excellent addition to any healthy diet.
May Improve Heart Health
Walnuts contain a high amount of omega-3 fatty acids, which have been shown to improve heart health by reducing inflammation and decreasing the risk of heart disease.
Studies have also found that consuming walnuts may help to lower LDL (harmful) cholesterol levels and improve overall cholesterol levels.
May help with Weight Management
Despite being a high-fat food, walnuts help with weight management. This is because they are high in fibre and protein, which can help keep you feeling full and satisfied for extended periods. In addition, walnuts have a low glycaemic index, meaning they are less likely to cause blood sugar spikes and crashes, which can lead to overeating.
May Improve Brain Function
Walnuts are a good source of antioxidants, which can help to protect the brain from damage caused by free radicals.
Additionally, the omega-3 fatty acids in walnuts have been shown to improve cognitive function and memory in older adults.
May Help to Prevent Cancer
Studies have found that consuming walnuts may help to reduce the risk of certain types of cancer,
including breast and prostate cancer. This is thought to be due to the high levels of antioxidants and polyphenols found in walnuts, which have been shown to have anti-cancer properties.
May Improve Gut Health
Walnuts are high in fibre, which can help to promote healthy digestion and improve gut health.
Additionally, walnuts contain prebiotic compounds, which can help to feed the beneficial bacteria in your gut, leading to improved gut health and a more robust immune system.
Walnuts are a delicious and nutritious addition to any diet, so next time you’re looking for a healthy snack, reach for a handful!