Nuts are great for your health – just ask any healthcare professional. Walnuts, in particular, stand out, given that these popular nuts provide a plethora of health benefits.

Walnuts are packed with healthy compounds like polyunsaturated fatty acids (PUFAs), dietary fiber and polyphenols. Walnuts are also good for your gut because they cut down the risk of developing colon cancer.

Most walnuts are eaten raw because heating them up could alter their chemical composition, which may hurt their healthfulness. However, a recent study reveals that roasted walnuts still retain their potent anti-cancer properties, giving you an extremely healthy treat that can kick cancer to the curb.

Can roasting affect the health benefits of walnuts?

For the study, a team of researchers at Friedrich Schiller University Jena in Germany conducted a lab trial to determine whether the roasting process would affect the anticancer effects of walnuts. The research team subjected raw and roasted walnuts to in vitro digestion and fermentation.

After treating colon adenoma cells with walnut fermentation supernatants (FS), they examined the expression of catalase, superoxide dismutase 2, glutathione peroxidase 1, glutathione S-transferase P1 (GPx1) and glutathione S-transferase T2 (GSTT2) genes. They also examined cell growth and apoptosis or programmed cell death.

The results revealed that walnuts increased mRNA levels of catalase and GSTT2 — which are involved in detoxification — and significantly decreased GPx1 levels. They also inhibited the growth of colon adenoma cells in a time- and dose-dependent manner. In addition, higher concentrations of walnut FS greatly increased the number of early apoptotic cells and induced caspase-3 activity.

These results, which were published in the journal Nutrition Research, indicated that walnuts reduce the risk of colon cancer. This is by inducing the expression of genes involved in detoxification and apoptosis, and by inhibiting the growth of colon adenoma cells.

From these findings, the research team concluded that the roasting process does not have a direct effect on the chemical composition and anti-cancer properties of walnuts as both raw and roasted walnuts prevented the growth of cancer cells.

More reasons to include walnuts to your diet

These wrinkly, round nuts that grow from the walnut tree are more than just cancer-fighting foods. Here are the other health benefits walnuts offer.

• They boost your mood. Walnuts contain omega-3 fatty acids which contribute to the development and function of the central nervous system. Many studies have shown that these healthy fats could also help in certain mood disorders.
• They are good for the heart. A study published in the Journal of Nutrition has shown that eating walnuts may cut the risk of cardiovascular disease. In addition, walnut oil provides more favorable benefits to endothelial function – the lining of the inside of the blood and lymphatic vessels. Eating nuts, including walnuts, more than four times a week cuts the risk of coronary heart disease by up to 37 percent, according to a study published in the British Journal of Nutrition. Other studies have also reported that whole walnuts can improve cholesterol levels and markers for inflammation – all of which play a role in the prevention of heart disease.
• They strengthen the bones. Walnuts are also a good source of copper, manganese, and magnesium — all of which contribute to bone health. Getting adequate amounts of these minerals helps prevent osteoporosis. On the other hand, a deficiency of these minerals may be linked to a lower bone mineral density and a greater osteoporosis risk.
• They improve digestion. Evidence has also shown that walnut consumption can improve gut microbiome and increase the population of beneficial bacterial strains in the gut. Having a healthy gut may also help protect you against diseases.
• They aid in weight loss. Walnuts are a great snack alternative for people who are trying to manage their weight because they do not cause weight gain even though they are rich in energy.

It’s not just walnuts that protect against cancer. Learn more anti-cancer foods by going to PreventCancer.news.

Sources:

ScienceDirect.com

BBCGoodFood.com

MedicalNewsToday.com