5 walnuts a day could cut colon cancer risk? Study reveals the best way to eat them for good health
1/5
Colon cancer prevention? Study suggests just 5 walnuts a day could help
Colon cancer is one of the most common cancers worldwide, and research increasingly shows that diet can play a big role in lowering the risk. Among many foods studied, walnuts have stood out for their unique mix of nutrients. As per a report by TOI, scientists say eating around five walnuts a day could help protect against colon cancer, but the way you eat them matters just as much as how many you have.
2/5
What makes walnuts special
Walnuts are packed with powerful compounds, including omega-3 fatty acids, vitamin E (tocopherols), plant sterols, and a polyphenol called pedunculagin. Animal studies show that these nutrients can slow the growth of tumours in colon, breast, prostate, and kidney cancers by reducing cancer cell activity and preventing the formation of new blood vessels that feed tumours. While these results are promising, human trials are still limited and ongoing.
3/5
Whole nuts work better than supplements
Researchers have found that whole walnuts seem to offer greater cancer-fighting benefits than supplements or extracts of their individual nutrients. This is because of “food synergy”, the way different nutrients in a whole food work together for a stronger effect. Simply put, eating the actual nut delivers a more complete benefit than taking its nutrients in isolation.
Amazon Top Deals
POWERED BY
Crompton Ozone 75 Litres Desert Air Cooler for home | Large & Easy Clean Ice Chamber | 4-Way Air Deflection | High Density Honeycomb Pads | Everlast Pump | Auto Fill| 3 Year Brand Warranty
₹9,798Buy Now43%
OFF
atomberg Studio Smart+ 1200mm BLDC Ceiling Fan with IoT & Remote | BEE 5 star Rated Energy Efficient Ceiling Fan | High Air Delivery with LED Indicators | 3 Year Warranty (Earth Brown)
₹5,882Buy Now36%
OFF
LG 32 L Convection Microwave Oven (MC3286BRUM, Black, 360° Motorised Rotisserie for Bar-be-queing, 301 Auto Cook Menu, Stainless steel cavity, Indian Cuisine, Tandoor Se, Steam Clean & Diet Fry)
₹19,340Buy Now19%
OFF
4/5
The best way to eat walnuts
To get the most from walnuts, they should be eaten raw or lightly roasted, without added salt, sugar, or heavy processing. This keeps their delicate omega-3 fats and antioxidants intact. Studies suggest that 56–60 grams a day, roughly five whole walnuts, is an ideal amount. Pairing them with fresh fruit, leafy greens, and whole grains can further boost their protective effects.
5/5
A healthy addition, not a cure
Walnuts are not a magic cure for cancer, but they can be a valuable part of a healthy lifestyle. Combining regular walnut consumption with a balanced diet, daily exercise, and maintaining a healthy weight can help reduce overall cancer risk. Their unique mix of nutrients works through multiple pathways, making them a smart, long-term addition to your diet for better health.