Adding walnuts in ice-creams, puddings, hot chocolate sauces and cakes is a delicious way to add extra nutrition, flavor and crunch to the meal. Walnuts have vital nutrients which can combat the possibilities of the development of cardiovascular diseases. Walnut oil, in the unrefined form, shows the same qualities as the walnuts. The nutritional value in 50 grams of nuts can be compared to what is found in 35 grams of walnut oil. Man has come to learn about the health benefits of walnuts through these ages and the recognition has earned walnuts the name of "Super Food".
Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. The omega-3 fatty acids present in walnuts fight inflammations caused by rheumatoid arthritis, asthma, psoriasis and eczema. Walnuts are also rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.
What are the Health Benefits of Walnuts?
- Reduces Heart Disease Risk: Walnuts contain alpha-linolenic acid (ALA), an essential omega-3 fatty acid similar to those found in oily fish like salmon and mackerel. These essential fatty acids can improve cardiovascular health by preventing erratic heart rhythms and by controlling the formation of plaque in the blood vessels. They can also help reduce "bad" LDL cholesterol and C-reactive protein (CRP). CRP is an inflammation marker that is strongly associated with atherosclerosis and heart disease. A study published in the 2004 issue of the Journal of Nutrition found that the C-reactive protein levels dropped by nearly 75 percent, total cholesterol by 11 percent and LDL cholesterol by 11 to 12 percent in patients consuming diet rich in alpha-linolenic acid (a diet which included an ounce of walnuts and a teaspoon of walnut oil and flaxseed oil) as compared to patients consuming an average American diet. Similar cardiovascular benefits have been found in people with type 2 diabetes who are at increased risk of cardiovascular problems.
- Reduces the Effect of High-Fat Meal: A study conducted by Spanish researchers found that a handful of walnuts eaten along with a fatty meal can help protect your arteries from the bad effects of a high-fat meal. A high-fat meal can temporarily stun your arteries, making them stiffen and less able to expand in response to exercise. Over time, this repeated damage contributes to hardening of the arteries.
- Reduces the Effect of Stress: Regularly eating a handful of walnuts may help prepare the body to deal better with stress. People who show an exaggerated biological response to stress are at higher risk of heart disease. A team of researchers at Pennsylvania State University conducted a study on 22 healthy adults with elevated LDL cholesterol. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory.
- Fights Cancer: Chronic oxidative stress and chronic inflammation are the two factors which pose the greatest risk for the development of cancer cells. Walnuts, enriched with antioxidants and anti-inflammatory nutrients, help to fight the possibilities of cancer development. Studies have proved the effectiveness of walnuts against prostate cancer and breast cancer. A study conducted on mice suggests that just two handfuls of walnuts a day may help reduce the risk of breast cancer, and help curb the growth of tumor, if you have breast cancer. According to researchers, phytosterols in walnuts bind to estrogen receptors (estrogen has been found to fuel the growth of some breast tumors) to slow the growth of breast cancer.
- Acts as "Brain Food": Walnut, also referred to as "brain food", is literally a food for the brain because of the presence of omega-3 fatty acids, and other polyphenols that act as antioxidants. A study conducted at Tufts University in Boston on old rats that were given a diet containing two percent, six percent (equivalent to a person eating 1 ounce of walnuts each day), or nine percent (equivalent to a person eating 1.5 ounces of walnuts per day) walnuts, found that several parameters related to brain aging reversed and performance on tasks that require motor and behavioral skills improved.
- Maintains Bone Health: Walnuts contain anti-inflammatory nutrients which may contribute towards bone health. A study has shown that large amounts of walnuts lead to a fall in the blood levels of N-telopeptides of type 1 collagen. These components serve as an indicator of bone turnover and a reduced blood level represents better bone stability and lesser degree of mineral loss from the bones.
- Aids in Getting Sound Sleep: Walnuts contain melatonin, an antioxidant hormone in the bio-available form. Melatonin is a hormone that is naturally produced in humans by the pineal gland during the hours of darkness. Melatonin is critical in the regulation of sleep and other processes. Melatonin supplements are commonly used by people whose sleep patterns are irregular, and those doing shift work or suffering from jet lag. A research conducted at the University of Texas Health Science Center suggests that consumption of walnuts can boost blood levels of melatonin and antioxidants in rats. Researchers are not yet sure how everyday intake of melatonin from walnuts is involved in our health, but in theory they may reduce the incidence of cancer, and delay or make less severe neurodegenerative diseases of aging, including Parkinson's disease and Alzheimer's disease.
- Reduces the Risk of Alzheimer's Disease: Studies have shown that walnuts can bring down the probabilities of the development of Alzheimer's disease by preventing the formation of amyloid plaques in the brain.
- Supports Healthy Living: The ideal ratio of Omega-6 to Omega-3 fatty acids should be 4:1. This is essential for healthy living. And this is the ratio between these two essential fatty acids in walnuts!
Walnuts are high in calories, but the nuts contain heart-healthy fats. Although it has a high calorie content, it can still be used in weight loss plans. This is because, walnuts are filling and can considerably decrease one's food cravings. You can consider taking around 1.5 oz (around 42 gram) of walnuts every day to get the maximum health benefits.
