Scientists are increasingly emphasizing that nutrition and lifestyle are key in the prevention of cancer. One food that is attracting particular attention from doctors is walnuts.
Studies show that regularly eating about five walnuts a day may reduce the risk of colon cancer. The effect depends not only on the amount, but also on the way it is consumed.
What are the benefits of walnuts?
Walnuts are rich in bioactive substances, including:
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omega-3 fatty acids — reduce inflammation and support cell health;
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tocopherols (vitamin E) are powerful antioxidants;
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plant sterols (in particular β-sitosterol) — help regulate cholesterol levels;
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Polyphenol pedunculagin - has antitumor effects.
In laboratory and animal studies, a walnut diet slowed the growth of colon, breast, prostate, and kidney tumors by blocking the cancer cells' nutrition and inhibiting their development.
Scientists have found that whole walnuts have a better effect than nutrients in the form of supplements or extracts. This is explained by nutritional synergy - when the combination of different components of a product enhances their effect.
Experts recommend eating walnuts raw or lightly roasted, without sugar or salt. The optimal daily portion is 56–60 g (approximately 5 whole nuts). Due to the high calorie content, you should not overeat.
It is useful to combine nuts with fruits, greens, and whole grains - this enhances the antioxidant and anti-inflammatory effect.
At the same time, doctors emphasize that walnuts are not a universal remedy for cancer, but only part of a balanced diet. Their protective effect is revealed in combination with proper nutrition, physical activity, and maintaining a healthy weight.
