Author: Crys

You might have heard that they have a bad reputation for being way too high in fat, but the truth is that nuts, especially walnuts, are a powerhouse of nutrition. Walnuts are fully loaded with fiber, healthy nutrients and omega-3 fatty acids. Best of all – they contain minimal carbohydrates.

So don’t be afraid to add them in your daily diet for a variety of health reasons.

1. They help to keep your heart disease at bay

Walnuts are rich in omega-3 fatty acids and antioxidants, which make them a great tool in fighting back heart disease. In addition, consumption of whole walnuts helps HDL – good cholesterol – perform more effectively in transporting and removing excess cholesterol from the body, according to Penny Kris-Etherton, Distinguished Professor of Nutrition at Penn State.

Bottom line: Keep your heart in perfect health by snacking daily on walnuts!

2. Help your brain stay healthy 

Walnuts, eaten in moderation, appear to be among other foods containing polyphenols and bioactive substances that exhibit multiple effects on neural tissue, according to the American Association For Cancer Research in its 2009 research volumes.

Bottom line: A small handful (50 gr/1.5 ounces) of walnuts help improving your memory!3.

3. Lower blood pressure

According to American College of Nutrition in its 2012 research volume, daily ingestion of 56 g of walnuts improves the endothelial function in overweight adults, which helps to manage blood pressure. Further study of the potential role of walnut intake in diabetes and CVD (cardio vascular disease) prevention is warranted.

Bottom line: The addition of walnuts to your daily diet can help keep the stress at bay!

4. Reduce the risk of breast cancer 

The researchers at the American Association for Cancer Research found that walnut consumption may reduce the risk of breast cancer due to its high levels of omega-3 fatty acids, antioxidants and phytosterols.
Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards School of Medicine, and colleagues conducted studies on female mice from conception throughout their lifetime. They compared mice given walnuts regularly to those fed a normal diet. The research found that the group whose diet included walnuts developed breast cancer at less than half the rate of the group with the typical diet.  In addition, the number of tumors and their sizes were significantly smaller.

Bottom line: It is clear that walnuts contribute to a healthy diet that can also help reduce the risk of breast cancer!

5. Keep your bones strong & healthy

Walnuts also contain alpha-linoleic acid, which is similar to the omega-3 fatty acids. This alpha-linoleic acid and its compounds have been shown to reduce inflammation and may prevent chronic disease, such as arthritis.

Bottom line: Having walnuts everyday keeps your bones stronger for a longer time!

6. Help your skin glow

Walnuts are rich in B-vitamins and antioxidants, which help your skin combat the effect of free-radical damage and signs of aging such as wrinkles.

Bottom line: Eating walnuts on a regular basis also helps your skin glow!

7. Keep your hair & nails healthy

Walnuts contain biotin, called either vitamin B7 or vitamin H that have an important role in the growth and maintenance of your hair and nails. If you suffer from a biotin deficiency, you will typically experience hair loss and brittle nails.

Bottom line: Walnuts, whether consumed or applied externally as oil, are known to keep your hair and nails healthy and glowing.

How can you enjoy walnuts on a regular basis?
Here are a few tips:
Add a handful of walnuts in your daily breakfast routine, along with a yogurt or to your favorite muesli. (See my recommendation for a breakfast routine – My personalized Muesli).
Snack directly on them, along with almonds, cashews, peanuts and dried fruits.
Incorporate them in different sorts of pasta recipes.
Add them into your regular salads.
Have I convinced you? Then start from now to reap their numerous health benefits!

Supporting Research
1. Penn State Hershey – Medical Center
2. United States Department of Agriculture (Research Service)
3. The American College of Nutrition

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Tags: healthy food, walnuts