Health benefits of walnuts: It can improve heart and brain health, finds study

Researchers who reviewed 20 years of dietary history and 30 years of physical and clinical measurements found that participants who ate walnuts early in life were more likely to be physically active, have a higher quality diet, and were more likely to experience a better cardiovascular risk profile. As they reached middle adulthood. The new findings come from the Coronary Artery Risk Development in Young Adults Study (CARDIA), a long-term, ongoing study supported by the National Heart, Lung, and Blood Institute of the National Institutes of Health and its The goal is to check progress. Risk factors for heart disease over time.

The study is the longest to suggest that the simple act of adding a handful of heart-healthy walnuts to the diet can serve as a bridge to other health-promoting lifestyle habits later in life. Is. The findings also reinforce that walnuts may be an easy and accessible food choice to eat in young to middle adulthood to improve a variety of heart disease risk factors. In this recent study, published in Nutrition, Metabolism, and Cardiovascular Disease, University of Minnesota School of Public Health, researchers note that a possible explanation for the findings is the unique combination of nutrients found in walnuts and their effects on health outcomes. Can be due to side effects. .

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Walnuts are the only tree nut that is an excellent source of plant-based omega-3 alpha-linolenic acid (2.5g/28g), which research shows contributes to heart health, brain health and healthy aging. can do. Additionally, just one serving (28 grams), or about a handful, of walnuts contains several other important nutrients to support overall health, including 4 grams of protein, 2 grams of fiber, and a good dose of magnesium. Source (45 mg) included. Walnuts also offer a variety of antioxidants, including polyphenols.

According to Lynn M. Stephan, PhD, MPH, RD, professor of epidemiology and community health at the University of Minnesota School of Public Health and lead researcher on Cardia, “Walnut eaters have a unique phenotype that is has other positive aspects as well. Health effects such as better diet quality, especially when they start eating walnuts in young to middle adulthood – as the risk of chronic diseases such as heart disease, obesity and diabetes increases. ”

The study is the longest to suggest that adding about a handful of walnuts to the diet daily and early in life as a heart-healthy “carrier food” is associated with benefits for overall diet quality. Can that fits any dining occasion. .

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