Health Benefits of Walnuts #atozchallenge

Walnuts are a tree nut in the same family as the hazelnuts, macadamia, pecans and pistachios.  Walnuts, though, are one of the most nutritionally dense nuts and you can easily eat enough for a significant health boost.  In fact, just 7 shelled walnuts could be enough to take advantage of their beneficial properties.

  • You can get 100% of the recommended daily value of plant-based omega-3s in just one-quarter cup of walnuts.  Omega-3s are anti-inflammatory and may help prevent the formation of pathological blood clots.  Some research studies show that people who consume a diet high in omega-3 fats are less likely to have a fatal heart attack and have a 50% lower risk of sudden cardiac death.
  • Walnuts also contain an important amino acid that offers multiple vascular benefits to people with heart disease.  Eating just 4 walnuts a can make a significant difference in your heart’s health.
  • There is research on walnut consumption in mice that shows mice who ate the equivalent of a daily human serving of walnuts had significantly reduced tumor growth in prostate cancer and cut their risk of breast cancer in half.
  • Walnuts contain a few rare and powerful antioxidants that are only found in a few other foods.  Antioxidants are crucial to good health and are believed to help control how fast you age by fighting off free radicals and oxidative stress.
  • Walnuts can improve male reproductive health.  Men who ate a western diet and added just over a cup of walnuts a day to their diet had increased sperm count, quality, mobility and morphology.
  • Vitamin E, folate, melatonin, omega-3s, and antioxidants are all vital to good brain health.  All of these compounds are found together in walnuts, too.

 

Tips to eating more walnuts:

It is best to eat only raw and certified organic nuts.  The great thing about walnuts is that it only takes a small amount to deliver a big nutritional punch, so add them to your salads or yogurts.  Grab a handful as you head out the door for a quick snack, or bake them into some bread for a little healthy crunch.  Walnuts are easy to find, great to eat, and transport simply too.

 

Sources:

http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx

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