Just One Daily Dose Of Walnuts Does All Of This


Published:

In addition to a valuable source of nutrients including omega-3 fats, copper, manganese and many others, walnuts have incredible health benefits including prevention of cardiovascular disease, metabolic syndrome and even diabetes.

Researchers are convinced--more than ever before--about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Some websites will encourage you to remove the walnut skin – that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness to this skin, and that's often the reason that websites give for removing it.

Having a handful of walnut every day reduces blood pressure when you are under stress… and even during those all-too-rare, happy moments of calm.

Studies have found that increasing polyunsaturated fatty acids (PUFAs), increase sperm quality in men consuming a Western-style diet.

Walnuts also improve cognition and brain function and new studies show that may assist those who suffer from certain brain ailments.

The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.

After taking into account factors such as participants' age, exercise levels, and calorie and fatty acid intakes, other researchers found that when participants were eating the walnuts, their blood-vessel function improved, and so did the overall quality of their diet, regardless of the type of dietary counseling they had received. The study was published in the journal BMJ Open Diabetes Research & Care.

"While that's primarily comprised of 'good fat,' versus the various saturated fat sources, it is recommended that 20-35 percent of total calories per day come from fats," stated Anita Mirchandani of the New York State Academy of Nutrition. For people on an 1,800-calorie daily diet, that means eating 40 to 70 grams of fat. "So you have to be cognizant of other dietary-fat sources in your diet as well."

Anti-Cancer

Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice.

Bone Health

The anti-inflammatory nutrients in walnuts may play a special role in support of bone health. A recent study has shown that large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx). These collagen components provide a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone. "Large amounts" of walnuts (in this study, actually raw walnuts plus walnut oil) translated into 50% of total dietary fat. In an everyday diet that provided 2,000 calories and 30% of those calories from fat, this 50% standard for walnuts would mean about 67 grams of fat from walnuts or 4 ounces of this tree nut on a daily basis. While this amount is more than would most people would ordinarily consume, we expect the health benefits of walnuts for bone health to be demonstrated in future studies at substantially lower levels of intake.

See also:
Carson's Crackers: The ExSEEDingly Good Snack Your Family Will Love
Healthy Eating: Roasties and Sea Salt

Edit Module
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags

Daily Astrology

May 27, 2018

The Scorpio Moon aligns with Venus, Jupiter and Neptune to form a heavenly triangle in the sky, a water sign Grand Trine. Spurred on by the waxing and nearly full Moon, emotions swell. Happily, the celestial harmony promotes deeply loving ties, blessed…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

May 2018

Full Flower Moon - Healing herbs for women's health Part I Tonic herbs for hormonal balance: fertility, normal cycling, aging. Please email rjrcnm@gmail.com if interested. Attendees will...

Cost: Drop in Fee $10 includes all materials and handouts.

Where:
Jefferson, MA


Sponsor: Hillside Herbals
Telephone: 508-847-8615
Contact Name: Rachel Ross
Website »

More information

Show More...
Show Less...
No Events

With Lama Surya Das and Philip Goldberg featuring music by David Whetstone $10 • SVED Lama Surya Das and Philip Goldberg meet to discuss how a 200-year East-To-West transmission...

Cost: $10

Where:
Scottish Rite Masonic Museum & Library
33 Marrett Road
Lexington, MA  02420
View map »


Sponsor: Lexington Community Education
Telephone: 781-862-8043
Contact Name: Craig Hall
Website »

More information

Feel the bliss of opening your spine, while being totally supported and meticulously aligned. Great for sciatica and low back pain! Classes also held Saturday mornings.

Cost: $18 drop in

Where:
Bliss Through Yoga
484 Bedford St
East Bridgewater, MA  02333
View map »


Sponsor: Bliss Through Yoga
Telephone: 508-331-3564
Contact Name: Janice
Website »

More information

8 Week Mindfulness Based Stress Reduction Course with Erin Woo Tuesdays, May 1 - June 19, 6–8:30 pm *Includes an all day retreat on Saturday, June 9 from 9 am - 4 pm Come explore the...

Cost: $290

Where:
Balance Bethlehem
2087 Main Street
Bethlehem, NH  03574
View map »


Sponsor: Balance Bethlehem
Telephone: 603-869-2125
Website »

More information

Show More...
Show Less...
No Events

YogaLife studio would like to offer this opportunity to slow it down, step back, notice your breath and sit quietly in community. Join us Thursdays from 5:40-6:30 PM. No Yoga...

Cost: Free

Where:
YogaLife Institute
6 Chestnut Street
Suite A
Exeter, MA  03833
View map »


Telephone: 603-969-8968
Website »

More information

Show More...
Show Less...

June 1 - 3, 2018 Barbara Brennan School of Healing presents a Weekend Immersion Workshop in Brennan Healing Science: The Brennan Method of Energy Healing with Anne Hoye, BBSH School Dean Come...

Cost: $325

Where:
Doubletree Hilton Hotel
11 Beaver Street
Milford, MA  01757
View map »


Sponsor: Barbara Brennan School of Healing
Telephone: 508-893-9915
Contact Name: Anne Hoye, BBSH School Dean
Website »

More information

June 1 - 3 All cultures have created rites of passage in which the adolescent bids goodbye to dependency and becomes an adult. The Call to Adventure is for men and women ready to discover their...

Cost: $350/weekend

Where:
Earthlands Retreat Center
Glasheen Rd
Petersham, MA
View map »


Sponsor: Circles of Air and Stone
Telephone: 802-387-6624
Contact Name: Sparrow Hart
Website »

More information

Show More...
Show Less...

Early Bird Special! Save $15 if you register before May 24th! Class includes: An Infinite Possibilities workbook and certificate of completion. Must register in advance to ensure that...

Cost: $85

Where:
Circles of Wisdom
90 Main Street
Andover, MA  01810
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

Psychics, mediums, angel readers, spirit art. Reiki, chair massage, IET, Gaiadon Heart, crystal healings, etc. Sign yourself up for a few appointments and bring your friends! Appointments...

Where:
Women of Wisdom
118 Washington Street
North Easton, MA
View map »


Telephone: 508-230-3680
Website »

More information

Show More...
Show Less...
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags