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Walnuts to improve the gut health, study finds

The Journal of Cancer Prevention Research published a study linking the consumption of walnuts with a better gut microbiome.

Researchers from the University of Connecticut Health Center (UCONN) and Jackson Laboratory for Genomic Medicine worked in collaboration for the study. They revealed that walnuts potentially optimize the gut microbiome and can suppress the growth of tumors in the colon.

Walnuts or Juglans regia are popular omega-3-fatty-acid-rich nuts. They can boost both cardiovascular and brain health among individuals. In addition, this study enumerates the cancer-preventive effects of walnuts.

Findings of the study

For the study, the researchers employed mice and divided them into two groups. One group of the mice served as a control and the second one as a treatment group.

The control group received a standard lab mouse chow. Whereas the second group was fed with a show that mimicked the nutritional profile of the typical American diet. Note that the subsets of both groups of mice were given walnuts.

Therefore, the results showed that the mice fed with American diet fortified with seven to 10.5 percent walnuts demonstrated fewer incidents of colon cancer. The reduction in the rates of colon cancer was dominant in male mice. They had at least 2.3 times fewer tumors as compared to the female subjects.

According to the researchers, walnuts function as a probiotic. Also, they can potentially optimize gut microbiome. This property leads to the anti-cancer properties of the dry fruit.

As, a healthy gut microbiome promotes a healthy colon and suppresses the tumor or cancerous. Hence, the results of the study are very promising regarding the effects of walnuts against the growth of tumors.

Walnuts have a noteworthy nutrient profile

Walnuts are composed of plant-based omega-3s. The phytonutrients of the fruit consist of,

  • Calcium
  • Magnesium
  • Manganese
  • Vitamin-B6
  • Copper
  • Vitamin-E
  • Phosphorus
  • Fiber
  • Iron
  • Protein

In addition, they possess various healing components targeting cancer, especially. These may include flavonol Morin-4, the quinone juglone, and the tannin tellimagrandin.

Moreover, the regular consumption of walnuts lowers the risk of diabetes, heart diseases, and neurological disorders. Walnuts are good for your bone health.

Walnuts are an easy addition to your daily meals. You can add more walnuts to your daily salads. A pesto sauce with walnuts can also be a delicious option to consume walnuts. In addition, other walnut-meal options include,

  • Adding walnuts to plain yogurt or oatmeal with fruits
  • Making homemade granola with a mixture of dried fruits, nuts, and seeds
  • Making walnut bread

Other than these, a handful of walnuts for a savory snack can do equally good. Thus, it helps you to feel full and satisfied.

Note that an ounce of walnuts per day is the recommended amount. It makes up to 14 half walnut pieces. Consuming more amounts may put stress on the digestion of the consumer. Moreover, people allergic to nuts may kindly avoid its consumption. Otherwise, it may cause allergic reactions.

The study suggests that a regular intake of walnuts is not enough. Hence, the consumer should opt for a healthy diet and exercise schedule in order to make the most of the benefits.

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