Why Should You Include Walnuts in Your Diet? 5 Great Health Benefits

Prevent diabetes, aid weight loss, and improve heart health: These are just some reasons to add walnuts to your diet. However, be aware that consuming 7-9 walnuts a day is recommended, as excessive consumption may lead to life-threatening allergic reactions:

1. Prevent Diabetes

According to a study, women who consumed at least 28g of walnuts every two weeks reduced the risk of developing type 2 diabetes by 24%. Researchers believe this effect applies to men as well.

2. Promote Better Sleep

Walnuts are an excellent source of melatonin, the hormone responsible for regulating sleep and wake cycles. Walnuts increase melatonin levels in the blood, helping to promote better sleep.

Note - Walnuts are not a substitute for medications for those with severe sleep issues. If you're having trouble sleeping because you're stressed, consider eating a few walnuts with a cup of chamomile tea.

3. Reduce Stress

As mentioned, walnuts serve as a great remedy for handling stress. Research teams found that moderate consumption of walnuts and walnut oil reduces blood pressure responses to stress as well as resting blood pressure. Walnuts are rich in antioxidants, fiber, and healthy fats that naturally reduce stress.

4. Improve Heart Health

It is known that walnuts have the highest antioxidant content among nuts and seeds, making them particularly effective in preventing heart diseases.

Additionally, walnuts are rich in omega-3 fatty acids, which lower bad cholesterol and boost the production of good cholesterol. Consuming at least 20 grams of walnuts a day can help maintain heart health.

5. Aid Weight Loss

While nuts are generally considered fatty, they can aid in weight loss by helping maintain target weight after a diet.

Many studies have shown that moderate consumption of walnuts does not lead to obesity. One ounce (two halves) of walnuts contains 2.5 grams of omega-3, about 4 grams of protein, and 2 grams of fiber. The feeling of fullness they provide can help manage constant hunger.