The Effect of Walnut

The effect of walnut is not only delicious, but can benefit your health as well. The omega-3 fatty acids in walnuts can help lower cholesterol and blood pressure. Other research has shown that walnuts can aid in cognitive function and may even prevent Alzheimer’s disease. But, it’s important to note that you must be careful not to eat walnuts if you are allergic. A walnut allergy can lead to hives, swelling of the mouth and throat, a runny nose, itching of the skin, and nausea or vomiting. If you’re unsure of whether or not you are allergic to walnuts, consult your doctor for an allergy test.

A study published in the journal Circulation found that regular walnut consumption can improve cholesterol levels by lowering the level of LDL, or “bad” cholesterol, and increasing HDL, or “good” cholesterol. This is a major factor in the development of heart diseases, so it’s great to see that there are natural foods like walnuts that can help prevent this issue.

Walnuts are a good source of protein, potassium, and magnesium. They also contain a good amount of fiber. Studies show that people who eat more walnuts have lower cholesterol and blood pressure levels than those who don’t eat them. In a randomized control trial, researchers found that participants who added walnuts to their diet increased their intake of protein, polyunsaturated fats (including omega-3 and omega-6), and monounsaturated fats, while decreasing sodium, empty calories, and dairy products.

The omega-3 fatty acids in walnuts have been linked to improved cognitive function. They can reduce oxidative stress and neuroinflammation, both of which play a role in the progression of mild cognitive impairment (MCI) and Alzheimer’s disease. A recent animal study showed that feeding the Alzheimer’s disease transgenic (AD-tg) mice a diet supplemented with 6% walnuts improved their memory, position discrimination learning ability, motor coordination, and anxiety-related behavior compared to those who were fed a control diet without the nuts.

Another study found that walnuts can protect against breast cancer growth. The cisgender females in the study who ate two ounces of walnuts per day experienced changes in gene expression that may suppress tumor cell growth and improve survival outcomes.

Walnuts are high in dietary fiber, which can have some side effects if you eat too many. Eating too much fiber in a short period of time can put a strain on your digestive system, leading to gas and bloating. This is especially true if you haven’t been eating fiber-rich foods, such as beans or whole grains, in the past. So, be sure to include them in your meals gradually. It’s also a good idea to drink plenty of water while eating walnuts, as this can help alleviate the negative effects. A cupful of walnuts provides about 2 grams of fiber.