YOU’VE probably heard of ‘superfoods’ before, but do you know what the term means?
From blueberries, to garlic and beans, they’re foods that can help boost processes that are beneficial to your body.
Getty ImagesWalnuts can improve your heart health and brain function[/caption]
Nuts are just one of these superfoods, bursting with antioxidants and touted for their health-boosting benefits.
Though almonds, peanuts, hazelnuts and cashews are all worthy additions to your diet, there is one ‘supernut’ that reigns supreme.
And that’s the walnut.
These little brain shaped kernels – rich in omega-3 fatty acids – have been said to prevent skin damage if consumed regularly.
But their effects can also be felt on a deeper level, according to AS.
So, what are the health benefits of walnuts?
1. They support heart health
Due to their high omega-3 content, walnuts contribute to reducing inflammation in your body and can boost your heart health.
It can also bring down the amount low-density lipoprotein cholesterol – also known as ‘bad cholesterol’ – while also increasing amounts of ‘good cholesterol’.
Cholesterol is a natural fatty substance in your blood which is produced by the liver and some of the foods you eat – everybody needs some of it to keep cells in their body healthy, according to the British Heart Foundation.
Having high cholesterol means you have too much of the fatty substance in your blood.
This can clog up your arteries and raise your risk of having a heart attack or stroke if left untreated.
A study published in the American Heart Association’s journal found that adults who ate about half a cup of walnuts every day for two years were able to lower their levels of bad cholesterol.
2. They prevent brain disease
Walnuts’ anti-inflammatory properties are also good for your brain health.
Along with the antioxidants contained in the nuts, this property can enhance your brain function and can help to prevent neurodegenerative diseases.
Research has shown that a diet rich in walnuts can help memory, cognitive processing speed and mental flexibility.
For example, a study in older adults linked regular consumption of walnuts with significant memory improvement.
3. They can strengthen your bones
Walnuts also contain calcium – the NHS says you need 700mg of this a day to keep your bones healthy.
Aside from nuts, other good sources of calcium include:
milk, cheese and other dairy foodsgreen leafy vegetables, such as broccoli, cabbage and okra, but not spinachsoya beanstofuplant-based drinks (such as soya drink) with added calcium
4. They help with fatigue and anaemia
Lastly, the little nut also contains folic acid, which is a a type of B vitamin helps the body to generate new cells, just as occurs in hair, nails or hair.
And this helps fight fatigue, as well as anemia and depression.