Walnuts are rich in omega-3 fatty acids, polyphenols and arginine, compounds that have been shown to reduce oxidative stress, improve liver cell function and support detoxification.
A study published in the Journal of Hepatology (2023) found that people who consumed 30 grams of walnuts per day for 12 weeks had an average reduction in ALT and AST liver enzymes of 15-20%, especially in people with early signs of fatty liver.
Omega-3 in walnuts helps regulate the activity of genes involved in fat metabolism, thereby limiting fat accumulation around the liver, one of the leading causes of fatty liver inflammation.
Chronic inflammation is an underlying factor that causes liver cells to damage over time. Walnuts contain large amounts of polyphenols and vitamin E that can neutralize free radicals, thereby limiting inflammatory reactions.
Arginine in walnuts also helps improve blood circulation through the liver, supporting more effective filtering and detoxification. This is especially helpful for people with diets rich in saturated fat or sedentary.
One of the less mentioned benefits of walnuts is their high soluble fiber content.
Fiber helps improve the intestinal microbiome, reduce the absorption of harmful substances, thereby reducing the amount of toxins that the liver must process.
The European Journal of Nutrition (2023) published a study that followed 1,200 adults, the results of which showed that regular supplementation of walnuts helps reduce the risk of metabolic disorders and improve liver functional indicators after 6 months.
Nutritionists recommend eating about 20-30g of walnuts (equivalent to 4-5 nuts) after breakfast.
Can be used directly, combined with unsweetened yogurt or fresh fruit to increase the absorption of antioxidants.
Do not roast it for too long or add too much salt because high temperatures can reduce omega-3 and antioxidant levels.
People with chronic liver disease should consult a doctor about the appropriate dosage.
Walnuts are high in calories, so they should be combined with a balanced diet and gentle exercise.
For people with seed allergies, it is necessary to replace them with nuts with similar properties to almonds or chia seeds.
