6 Reason why Walnuts are Superfood All-stars:
- Heart Health. Walnuts are rich in Omega-3 fatty acids which help fight inflammation and preserve endothelial cell function that is associated with heart disease. These heart healthy fats have a unique chemical structure that aides in unclogging arteries the same way drain cleaner unclogs your kitchen sink pipes. Walnuts also contain a unique combination of fiber and unsaturated fats which can also help lower cholesterol (and reduce insulin resistance which often leads to diabetes).
- Weight control. Research indicates that diets containing walnuts are more supportive of weight loss and healthy weight maintenance. Even though walnuts are relatively high in fat and calories for size, when eaten in moderation they can help suppress appetite in between meals and provide high amounts of satiety (the feeling of being satisfied or full). This is because walnuts have a good amount of protein and fiber (1-.25 cup serving contains 5g protein and 3 g fiber), both of which contribute to the feeling of fullness. There are many ways to include walnuts into your diet. Try eating a handful or throw them into your cereal, oatmeal, or salad.
- Brain Health. Back to the Omega -3s, there is a link between Omega-3 consumption and the ability to fight depression and cognitive degeneration. Research shows that people who ate walnuts as part of a Mediterranean style diet were associated with better memory and brain function. A review of the literature postulates that antioxidants and polyunsaturated fatty acids in walnuts may help counteract age-related cognitive decline.
- Slows Cancer Tumor Growth. Antioxidants and anti-inflammatory nutrients found in walnuts are arguably the two most important factors that can have an effect on the development of cancer. Antioxidants help prevent cancer by repairing damaged cells. Research has revealed that walnuts have the ability to help prevent, fight, and slow growth of certain cancerous tumors (i.e. prostate, gastrointestinal, and breast cancer).
- Sleep. Walnuts have the ability to raise melatonin levels by a whopping three times. Melatonin is a hormone produced by the pineal gland in the brain. It plays a role in sleep regulation by controlling the sleep wake cycle, helping you to feel sleepy at night. Bonus? Melatonin in walnuts is in bio-available form, which means it is easier to absorb than other supplemental sources of melatonin.
- Metabolism booster. Thecombination of protein and essential fatty acids found in walnuts can help boost metabolism.Walnuts also contain16% of the daily recommend amount of magnesium-which is needed for protein synthesis. Magnesium functions as an electrolyte, which means that it is used to communicate between nerves and muscles. When muscles have adequate magnesium, they are able to function properly and continue to support a healthy metabolism. To sum it up, walnuts can help your body to function and continue to grow stronger and build muscle as you exercise.
*For full health benefits, make sure to eat the raw version of walnuts and stay away from anything that is coated in sugar or salt like candied walnuts.
Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99; http://www.naturalnews.com/040837_walnuts_healthy_nuts_brain_food.html; http://www.prevention.com/health/health-concerns/nuts-and-health-how-walnuts-can-improve-your-memory; http://www.today.com/id/23547010/ns/today-today_health/t/ways-boost-your-metabolism/#.U_SzxMVdW0I; http://news.psu.edu/story/276393/2013/05/08/research/whole-walnuts-and-their-extracted-oil-can-reduce-cardiovascular; https://www.sciencenews.org/blog/science-public/walnuts-slow-prostate-cancer-growth; http://jn.nutrition.org/content/138/9/1757S.full; http://theearthdiet.blogspot.com/2011/05/eating-for-blood-type-o.html