Consuming walnuts can promote healthy heart functions — Nutritionists

Consuming walnuts can promote healthy heart functions — Nutritionists

Nutritionists have harped on the importance of consuming walnuts, stressing that their numerous benefits can help to promote healthy heart functions.

They backed up their claim by listing the nutritional components and benefits of walnuts and recommended the quantity to be consumed daily.

A Registered Dietitian at the Federal University Teaching Hospital, Abakaliki, Ebonyi State, Pleasure Amaechi, however, said eating walnuts alone cannot improve heart health as other nutritional foods must be included.

Speaking with PUNCH HealthWise, she noted that African walnuts contain 27 per cent carbohydrates, 16 percent protein and 42 percent oil.

She said, “African walnuts contain very significant amounts of phosphorus, calcium, magnesium, and iron. It also has large amounts of vitamin A. It should be eaten as often as possible as it contains phytochemicals and antioxidants.

“However, walnuts contain some anti-nutrients such as phytate, which may hinder the absorption of certain minerals. Consuming four to five nuts per day, four times a week is adequate. African walnuts are rich in oils. It has omega-3 fatty acid, which is unsaturated. These fatty acids produce high-density lipoproteins, which carry excess cholesterol from tissues to the liver for excretion. Walnut contains high amounts of phosphorus, which helps to reduce blood pressure. Those who are hypertensive are advised to consume foods rich in phosphorus.

“Eating walnuts can also prevent the development of heart disease, which can lead to heart attack, as it contains good oils for a healthy heart. But as a dietitian, I must say despite the matter of walnuts you consume, if you don’t control your intake of animal fat from meat and egg, fail to exercise about three times a week, quit smoking and stop excessive alcohol consumption, then heart disease is certain”.

Another, a Nutrition Research Assistant, Kids Nutri-Garden Vacation Scheme, Ogunniyi Akinade, said that walnuts contain a variety of bioactive compounds such as Vitamin E and Polyphenols, which are important for good human health.

She also noted that walnuts possess antioxidant and anti-inflammatory bioactivity and that several studies have assessed the potential role of walnuts against the progression of cancer, cardiovascular as well as neurodegenerative diseases.

Akinade also said the nut has high amounts of Omega-6 and Omage-3 polyunsaturated fatty acids which are essential dietary fatty acids.

She said, “The main benefits of walnut include lowering cholesterol, reducing inflammation and improving arterial function.  Its health benefits also include the fact that its nutrients contribute to a healthier lifestyle. The health benefits of walnuts have been attributed to the nutritional components they contain. It lowers the risk of people developing cancer, helps in weight loss, improves endocrine parameters in polycystic ovary syndrome, helps to control diabetes, improves mental ability and decreases cardiovascular risk.

“Walnut is seasonal, so one can only consume them when available and based on expert recommendation.

Similarly, a Nutritionist and founder of Lagos Food Bank Initiative, Similoluwa Olorunleke, said walnuts contain micronutrients which are beneficial for heart health.

She, however, said they must be consumed in moderation.

“Too much of anything is not advisable. It is important to note that the recommended serving size of nuts is one per day or a handful. Research over time has shown that food items like walnuts, which are rich in antioxidants, can help fight free radicals in the body.

“Eating walnuts alone cannot prevent heart attack. Other factors could lead to a heart attack. It is important to note that eating walnuts and other antioxidant-rich food has been linked to improving heart health but must be combined with a good diet and regular exercise”.

Meanwhile, a study carried out by researchers at the University of Minnesota and published in Medical News Today, showed that people who consume walnuts have a lower heart disease risk profile than those who do not.

According to a Clinical Nutritionist at the Kellman Wellness Center in New York, Lauren Pelehach Sepe, walnuts are some of the healthiest nuts humans can eat.

“They are rich in healthy fats, antioxidants, as well as several essential minerals. Given their beneficial nutritional profile, walnuts are an important part of a healthy diet, as they provide several crucial health benefits,” she said.

Sepe revealed that walnuts offer more health benefits when compared to other nuts because of the high amount of omega-3 fatty acids it contains.

She said, “Omega-3 fatty acids are naturally anti-inflammatory. They also have been shown to lower triglyceride levels and reduce plaque formation, which is one mechanism by which they lower the risk of cardiovascular disease.”

Source: Punch