Walnuts(2022) are round, single-seeded stone fruits that grow from the tree. Walnuts(2022)are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.

Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.


In 2013, scientists published findings of a small study that indicated that trusted Sources:

  • walnut oil can benefit endothelial function
  • whole walnuts can enhance the process of eliminating “bad” LDL cholesterol

Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods. In trials that compared weight loss using diets that include or exclude nuts, the diets that included nuts in moderation showed greater weight loss. Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the building blocks for bone. This can lead to a range of issues including joint dysfunction.


Many of the benefits of intermittent fasting are attributed to daily fasting periods of no less than 12 hours, although some research suggests that a minimum of 16 hours of fasting may be required.

Here are some of the science-backed benefits of intermittent fasting.

1. Improved cholesterol levels

Findings across animal and human researchTrusted Sources show favorable changes in cholesterol levels.

Intermittent fasting has the potential trustee Source to reduce total cholesterol, triglycerides, LDL cholesterol or “bad” cholesterol, and increase HDL cholesterol or “good” cholesterol.

Elevated total cholesterol, LDL cholesterol, and triglyceride levels are risk factorsTrusted Source for heart disease.

2. Blood sugar control

Intermittent fasting can improve blood sugar control trusted Source by reducing insulin resistance, and increasing insulin sensitivity.

This results in lower trusted Source fasting blood sugar and glycated hemoglobin — HbA1c — levels.

In fact, experimental research in adult males with type 2 diabetes showed the potential for intermittent fasting as a therapeutic approach that may reduce the need for insulin therapy.

3. Changes in body composition

Changes in body weight and composition rested Source are among the most studied effects of intermittent fasting.

Several studies have shown that weight loss of between 3–7% body weight in an average of 8 weeks was achievable through intermittent fasting. Research also noted that this method could result in fat loss.


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