Also called 'super food' and 'food for the gods ', walnuts have been known to man for long. Recent studies have only established the various health benefits of walnuts. From improving cardiovascular health to boosting our immune system and metabolism, the benefits are numerous. It's not only of the nut but also the oil that is beneficial, and its benefits are the same as the data obtained from the nut itself, provided the oil is unrefined. A serving of 35 gram of the oil has the same nutritional value as 50 grams of nuts.
You must have heard of black walnuts and English walnuts. Their health benefits are almost the same as the data discussed thus far in the article.
Well it is true that they're a valuable source of calories. But the fact that these nuts have a range of health benefits cannot be overlooked either. The key is to substitute foods with elevated levels of saturated fats with a handful of these nuts everyday. 1.5 oz of walnuts per day are sufficient to make the best use of the walnut health benefits. One ounce means about 7 shelled nuts, or 14 walnut halves. Are you wondering how to integrate this wonder nut in your diet? Well, how about replacing pepperoni with finely chopped walnuts on your pizza? You could also sprinkle your oatmeal or breakfast cereal with some chopped walnuts. You can add them to salads, desserts, fruits or vegetables. They could also substitute bacon or eggs for protein. Or simply, you could chomp on a few nuts instead of grabbing a handful of cookies when hungry. Walnuts are believed to assist in weight loss as these nuts are filling and reduce one's food cravings despite high calorie content. In fact, research showed that weight gain by consumption of walnuts in moderate amount is insignificant as in relation to its other health benefits.
The benefits of walnuts and their oils are becoming more readily apparent. Walnuts and their oils are splendid sources of omega-3 fatty acids which help prevent heart disease, cancer and weight problems. They are likewise rich in antioxidants and constitute one of the best sources of antioxidant sources among the tree nuts. Walnuts and their oils are dense in the antioxidant, ellagic acid. This aids in controlling the reproduction of malignant tumours and has anti-bacterial, anti-inflammatory, antiviral and antiseptic properties. Consumptions of walnut oil and walnuts have also been shown to lower total LDL (lower cholesterol) and studies have found that walnut oil helps in lowering endothelin, therefore reducing the likelihood of developing heart disease.
So what's holding you back? Grab a handful of these nuts and make the most of the many health benefits that not only ensure proper operation of the body, but also represent a tasty way to stay healthy.