Besides adding taste and crunch to your meal, walnuts appear to have many health
benefits. They include reducing the risk of heart disease and cancer. A study published in
the British Journal of Nutrition confirms that subjects consuming nuts at least four times
per week showed a 37% reduced risk of coronary heart disease as compared to those who
never or seldom ate nuts. Walnuts are a good choice as they are very high in antioxidants
and have been shown to reduce blood pressure and LDL cholesterol.
I classify certain foods as super-foods and I feel that the walnut falls into this category.
I personally add them to my organic oatmeal in the morning with a little sliced organic
apple, some cinnamon and a little organic milk. On occasion, I will have them as an
afternoon snack or add them to a salad. Be careful not to over indulge as walnuts are high
in calories packing a whopping 360 calories per half cup.
The book Eat and Heal authored By the Editors of FC&A Medical Publishing states that
“Part of what makes walnuts so effective is their high fat content. Most of it is
polyunsaturated including a form of omega-3 fatty acids called alpha linolenic acid.
Walnuts also contain monounsaturated fat. Both lower LDL cholesterol.” Walnuts also
provide vitamin E” a powerful antioxidant that has been shown to decrease artery
damage. It has also been theorized that the walnut can lead to better memory,
improvements in mood and can have an impact on bone health.