There are many reasons why nuts are wonderful additions to a healthy diet. They are a great source of essential vitamins and minerals, as well as health-promoting macronutrients like fiber and unsaturated fats. Nuts are also good for the heart because they are rich in omega-3 fatty acids that can help fight inflammation. Studies show that inflammation is one of the main triggers for atherosclerosis, a disease that can lead to serious problems, such as a heart attack or stroke.

Because of the many health benefits linked to nut consumption, these superfoods are some of the most widely studied functional foods today. Nuts like almonds and walnuts, for instance, are commonly featured in research articles that promote nutritional intervention as a means of treating, managing or preventing chronic diseases. The health benefits of these nuts are often explored in relation to cardiovascular disease risk.

But a recent study found that eating nuts are not only good for preventing heart disease. American researchers discovered that walnuts, in particular, can offer protection against ulcerative colitis, an inflammatory bowel disease (IBD) that causes persistent inflammation and ulcers to form in your digestive tract. They credited the abundance of anti-inflammatory compounds in walnuts for their ability to reduce not only stomach inflammation but also the risk of colon cancer.

Eating walnuts every day protects against ulcer-causing inflammation

For years, studies have extolled the health-promoting properties of various nuts. Among the many known tree nuts, English walnuts (Juglans regia) are said to have the highest amounts of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, which can help lower blood pressure and blood cholesterol levels.

Walnuts are also rich in beneficial compounds like phenolic antioxidants that can help prevent various diseases, including diabetes, neurological disorders, inflammatory diseases and cancer. Additionally, research has found that the high fiber content of walnuts is beneficial for people who are suffering from IBD.

Patients with Crohn’s disease or ulcerative colitis — the two main types of IBD — typically experience alternating periods of remission and flare-ups. One of the factors that affect the progression of these diseases is diet. Studies show that fatty foods and red meat increase the risk of IBDs, while plant-based foods that are rich in fiber, like fruits, vegetables and nuts, reduce the risk of recurring flare-ups.

To better understand how walnuts protect against ulcerative colitis, the researchers used a mouse model of the disease and fed them a diet that includes walnuts. They started the mice on a walnut diet prior to inducing ulcer formation using a chemical called dextran sodium sulfate (DSS). They also analyzed fecal and colon tissue samples collected from the animals to get further insight into how walnut consumption protects against intestinal injury.

The researchers reported that eating a diet supplemented with walnuts for two weeks significantly reduced ulceration in mice with ulcerative colitis. They also found that walnuts increased the animals’ blood levels of polyunsaturated fatty acids (PUFAs). PUFAs are important for many things, such as brain health, muscle strength, nerve function and blood clotting.

In the tissue samples collected from the mice’s colons, the researchers found a significant increase in the levels of S-adenosylhomocysteine (SAH) and betaine, which are important for the breakdown of fatty acids. They attributed the protective effects of walnuts against inflammatory tissue injury in to the changes in the levels of these two metabolites.

“A diet enriched in walnuts may shift the overall metabolic state of the colon towards one that is capable of resisting the ulcerogenic actions of DSS-induced injury,” the researchers wrote in their report. They also said that regular walnut consumption may improve lipid metabolism and enhance the production of antioxidants in the colon.

“It is reasonable to speculate that walnut consumption has provided the ’at-risk’ colonic mucosa with a more protective milieu which may better withstand subsequent environmental insults,” concluded the researchers.

Other health benefits of walnuts

Nutrient-dense and versatile, walnuts can do a lot of good things for your health. Here are some of the science-backed benefits linked to walnut consumption: (h/t to Healthline.com)

• Contains high amounts of antioxidants
• Supports the health of your gut microbiota
• Helps reduce the risk of certain cancers
• Helps with weight management
• Improves blood sugar control
• Helps lower blood pressure
• Supports healthy aging
• Promotes healthy brain function
• Supports sperm health and male fertility
• Decreases bad cholesterol levels

Walnuts are an excellent source of essential nutrients, including fiber and omega-3 fatty acids. They are also rich in antioxidants and anti-inflammatory compounds that can help prevent chronic diseases, such as heart disease and IBDs like ulcerative colitis. Walnuts are versatile and can be eaten as a snack or used as a culinary ingredient, so you won’t have any problems including this superfood in your daily diet. Walnuts, however, are calorie-dense, so make sure to eat them in moderation.

Sources:

NHLBI.NIH.gov

TodaysDietitian.com

ScienceDaily.com

RxList.com

MDPI.com

MedicalNewsToday.com

Healthline.com