Walnuts -- 7 Surprising Benefits (a concise overview for you)

Now, while we're on the topic of nature's proven best resources for us...

Let's briefly talk about one of my own favorite foods... walnuts :-) 

First of all, humans have been eating walnuts since at least 7000 B.C.

In fact, walnuts are the oldest food from trees known to humankind.

And as always, our ancestors were on to something.

Because among common nuts, walnuts have the highest amount of antioxidants. 

In fact, they rank high among the most antioxidant-rich of all foods on earth, meaning they have very powerful free-radical scavenging powers to help protect against cancer and other diseases.

Furthermore, walnuts are high in polyphenolic compounds and phytochemical substances that have strong inflammation-reducing effects.

As such, a handful a day may be exceptional for boosting health and preventing many diseases.

That said, here in brief are 7 of the most research-backed benefits of walnuts:

1) Brain Health and Protect Against Alzheimer's

Routinely consuming walnuts may help cognitive function, including memory and focus, and help protect against dementia and Alzheimer's.

This is in part because walnuts are high in omega-3 fatty acids, and they're also very high in antixoxidants that help with inflammation and protecting the cells.

2) Immune System

Walnuts are high in a number of nutrients that may help boost the immune system, such as copper and vitamin B6.

Both of these nutrients are also excellent for supporting the health of your nerves.

3) Heart Health and Healthy Cholesterol Levels

Walnuts are excellent sources of certain omega-3 fatty acids; the amino acid l-arginine; monounsaturated fatty acids such as oleic acid; and essential fatty acids (EFAs) such as linoleic acid, alpha-linolenic acid, and arachidonic acids -- all of which have been shown to be beneficial for heart health.

A study published in the medical journal Metabolism showed consuming walnuts may significantly lower the "bad" LDL cholesterol and raise the "good" HDL.

Another study out of the University of Munich Medical Center showed that consuming walnuts may reduce ApoB levels, which is a marker used to evaluate the risk for cardiovascular diseases.

4) Cravings

Researchers from Harvard Medical School found consuming walnuts may increase levels of feeling full. In turn, this may help prevent cravings and help manage weight.

5) Metabolism and Gut

Walnuts are rich sources of minerals such as copper, potassium, manganese, iron, calcim, magnesium, zinc, and selenium that are important for helping to efficiently and fully digest foods for energy.

They may also aid in detoxification by helping remove toxins and waste.

A Louisiana State University study also showed they have prebiotic properties, in particular increasing the good bacteria Lactobacillus, Ruminococcus, and Roseburia, which may improve gut function.

6) Bone Health

Phosphorous and copper are central to building and maintaining bone health, and walnuts are rich sources of both of these minerals. Walnuts may also help increase calcium absorption into the bones.

7) Young-Looking Skin

Because they're rich in antioxidants, omega-3s, and other nutrients noted above, walnuts may help rid the body of toxins and help maintain healthy inflammation levels, both important to fight early aging.

Furthermore, walnuts may help boost vitamin B which is important for keeping fine lines and wrinkles at bay.

Now, one point about walnuts bears repeating -- while they are so nutrient-dense, they are also calorie-dense, so typically eating a handful a day will do.

And if you want their maximum benefit, consider eating them in the morning.

That's because they may also help ward off fatigue and support healthy blood pressure throughout the day when doing so.