Health benefits of walnuts(1) Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fibre, plant sterols, antioxidants, and many vitamins and minerals. Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve “doses.” Eating just one ounce of walnuts a day (that’s about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties. Some of the most exciting research about walnuts includes: Cancer-fighting properties Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In 6one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 per cent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 per cent as well.1 Heart health Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors. If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences. Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid, which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 per cent lower risk of sudden cardiac death.2 Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels. Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk,4 and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death. • Mercola
Posted on: Sat, 29 Nov 2014 08:00:01 +0000
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