Walnuts are rich in fat (monounsaturated and polyunsaturated), linoleic and alpha-linolenic acid, protein, phosphorus, folic acid, copper, magnesium and potassium, with a good ratio in fiber, polyphenols, tannins and vitamin C, rich in energy and low in sugars and saturated fatty acids.Comparing them with the most nuts, which contain monounsaturated fatty acids, walnuts are unique because they are rich in omega-3 and omega-6 fatty acids. Walnuts are distinguished for their high nutritional value compared to peanuts, almonds, pistachios and other nuts.
Specifically, one study found that antioxidants are 2 -15 times stronger than vitamin E, which is known for its ability to protect us against disease. Earlier studies have linked regular consumption of nuts, with a reduced risk of cardiovascular disease, various cancers, diabetes type II diabetes and other health problems.
More specifically, walnut consumption delayed the development of prostate cancer in mice and has beneficial effects on many genes on tumor growth. Research presented by the American Chemical Society in San Francisco, showed that when mice with prostate tumor volume consumed nuts, which can easily be consumed by a man, tumor growth was controlled (3).
Another study confirms that more and more beneficial health properties of nuts, presented at the 100th annual meeting of the American Association for Cancer Research in 2009. The researchers found that eating walnuts substantially reduce the occurrence of breast cancer.
Also, adding a moderate, not high, amount of walnuts to an already healthy diet, older people can improve their performance in tasks that require motor and behavioral skills, according to research by Agricultural Research Service (ARS).
The survey, conducted in older mice, showed that diets containing 2-6% nuts, are likely to improve their motor and cognitive impairments. The researchers stressed that the walnuts, if eaten in moderation, it seems, among other foods containing polyphenols, present multiple actions in the nervous tissue.
Similarly, according to a team of Penn State, a diet rich in walnuts and walnut oil may prepare the body to better manage stress. As explained by Dr West and colleagues in the "Journal of the American College of Nutrition» (JACN), nuts are rich in omega-3 fatty acids, a nutrient that has been documented that lowers "bad» (LDL) cholesterol and acts as a safeguard in cardiovascular health.
Thus, eating walnuts after a meal high in animal fat seem to offer greater protection in arteries from short-term damage of animal fat compared with olive oil, according to research published in the journal «Journal of the American College of Cardiology », 2006.
Based on the results, adding walnuts, aided by maintaining the elasticity and flexibility of the arteries, regardless of cholesterol levels of people. This elasticity allows the arteries to expand when needed and increase blood flow to the body. Thus, reducing the risk for stroke and myocardial infarction.
Walnuts, as mentioned above, is rich in unsaturated (monounsaturated and polyunsaturated) fatty acids, which according to the survey results can act as inhibitors of gallstones and protect people against the formation of gallstones (8). Another property of the nuts, is that improving glucose metabolism and help of insulin. Additional investigations showed that a higher intake of monounsaturated and polyunsaturated fatty acids improves insulin sensitivity.
Also, several studies found a negative association between nut consumption and coronary heart disease (ie as nut consumption increases, the lower the risk of coronary heart disease and vice versa). These epidemiological findings are supported by several clinical studies in which diets high in nuts had beneficial effects on blood lipids.
Additionally, there is an additional advantage in the selection of nuts as a source of antioxidants. The heat from the roasting nuts generally reduces the quality of the antioxidants they contain. But people tend to eat nuts, raw, but roasted, so they get full of antioxidants.
Based on what mentioned above, we see how important it is for food and our health nuts. However, although both healthy and not consumed to the extent it should. According to research, the nuts are only 8% of the daily intake of antioxidants in the diet of the average man. This is either because many people do not know the beneficial properties of nuts, or because they may worry about their fat and calories.
What must be stressed is that individuals who participated in various surveys, there was no significant association between nut consumption and weight gain.
Just watch the portion size. Approximately 7 walnuts a day is enough to obtain a sufficient quantity of antioxidants. So the next time you need a snack, go nuts instead of cookies or potato chips.
Put the nuts in your diet by adding them to your cereal in multigrain breads to biscuits in vegetarian hamburgers, salads in dressing, but consume them and as a snack, plain or with yogurt and honey or dried fruit.
In summary, the food choices we make to eat every day, have serious and lasting effects on physical and mental health.Smart food choices can protect us from heart disease, diseases of the circulatory system, help prevent cancer, strengthen the memory and spirit, and may offer us a better and longer life.
Walnuts are an important dietary history and should remain an integral part of our daily diet
