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

February 25, 2018

The stars are hyper busy. From sunrise until late tonight the celestial agenda is quite full.The waxing Moon is in Cancer. Home and family life is sure to be eventful and for the most part, satisfying. Early morning inspiration comes via a conjunction…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

February 2018

With Deborah Sisson When we are living with an attitude of beginner’s mind we are open to embracing possibility at each new moment and stage of life. We meet ourselves right where we are...

Cost: $35

Where:
YogaLife Institute of NH
6 Chestnut Street
Lower Level
Exeter, NH  03833
View map »


Sponsor: YogaLife Institute of NH
Telephone: 603-969-8968
Contact Name: Brian Serven
Website »

More information

Snow Moon - Spring Tonics I Tree saps, barks and roots - the liver tonic herbs and digestive health - herbal decoctions Please email rjrcnm@gmail.com if interested. Attendees will receive...

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

Come by anytime during open shopping hours! Friday, February 23: 3:00 pm - 9:00 pm Saturday, February 24: 10:00 am - 5:00 pm Sunday, February 25: 12:00 pm - 4:00 pm We are very...

Cost: Free to attend

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

Are you curious about yoga but don't know where to begin? The Intro to Yoga Series is a great place to start your practice. This series will provide a safe, non-competitive and welcoming...

Cost: $90 for series

Where:
YogaLife Institute
6 Chestnut St, Suite A
Exeter, NH  03833
View map »


Telephone: 603-969-8968
Website »

More information

Show More...
Show Less...

Stress less, sleep better, have fun! Designed to help preteens develop self-awareness, emotional resilience, healthy body image, and compassion through asana, breathing practices, meditation and...

Cost: $18

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

Qigong and tai chi are 2500+ year old healing arts originating in China. These moving meditations offer unique health benefits that western medicine is...

Cost: $11-$15 per class

Where:
Chelmsford Wellness Center
3 Littleton Road, 2nd Floor
Westford, MA  01886
View map »


Sponsor: Cultivating Qi
Telephone: 978-856-8118
Contact Name: Dave Crocker
Website »

More information

A guided tour in discovering, confirming and verifying your personality, behaviors and habits. A three part series at the Waltham Public Library Monday, February 5 7:15PM Monday, February 12...

Cost: Free

Where:
Waltham Public Library
735 Main Street
Waltham, MA  02451
View map »


Sponsor: Waltham Public Library
Telephone: 781-314-3429
Contact Name: Louise Goldstein
Website »

More information

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

March - June 2018 Learn how to hypnotize, how to use hypnosis to help clients, and how to turn hypnosis into a profitable business. Instructor John Koenig has practiced hypnosis since 1998.

Where:
Richmond Square Technology Center
Providence, RI


Telephone: 401-374-1890
Website »

More information

Qigong and tai chi are 2500+ year old healing arts originating in China. These moving meditations offer unique health benefits that western medicine is integrating into treatment plans. By...

Cost: $12-$17 per class

Where:
Dragonfly Wellness Ceneter
176 Jackson Road
Devens, MA  01434
View map »


Sponsor: Cultivating Qi
Telephone: 978-856-8118
Contact Name: Dave Crocker
Website »

More information

Mind-Body Healing (or "Mind-Body Therapy") is based on the idea that the mind and body act as one in the healing process. It uses specific techniques to quiet the mind, release negative...

Cost: $65

Where:
Newton South High School, Wheeler, 2107
140 Brandeis Road
Newton Center, MA  02459
View map »


Sponsor: Newton Community Education
Telephone: 617-559-6999
Website »

More information

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

“He who does not understand astrology is not a doctor but a fool.” - Hippocrates (460BC - 380 BC), father of medicine In this workshop you will learn the healing potentials of the 12...

Cost: $95

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

This workshop is packed with tools and techniques to help you stay balanced and in tune with the seasons. Join John and dive deep into your body with this workshop focused on the crown-7th chakra....

Cost: $70

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


Website »

More information

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