Today my friends I would like to discuss nuts and your diet. Are you nuts about Walnuts? You should be! They are a truly natural super food that have so many health benefits. I am would like to teach you about how good they are for you, not to mention how tasty they are.
Walnuts have been approved by the FDA as one of 7 kinds of nuts that contain less than 4 grams of saturated fats per 50 grams. The other nuts that are included in this category are almonds, pistachios, pine nuts, hazelnuts, peanuts, and pecans.
Health Benefits of Walnuts:
- Nuts in general are high in plant sterols and fats, have an unusual combination of nutritional benefits.
- They contain plenty of high-quality protein that can substitute for meat, have high value of vitamins and minerals and dietary fiber.
- For individuals that have certain food allergies they are dairy-free and gluten-free.
- According to U.S. researchers say, walnuts are one of the best plant sources of protein and could be considered as the king of nuts for health benefits, with a combination of more healthful and higher quality antioxidants.
- They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Walnuts contain healthy fats, one of the best is omega 3 fatty acids, monounsaturated and polyunsaturated fats, in particular, alpha-linolenic acid ALA.
Antioxidants in walnuts were two to 15 times as potent as vitamin E — renowned for its powerful antioxidant effects, which protect the body against damaging natural chemicals involved in causing disease. The findings were presented at the 241st National Meeting & Exposition of the American Chemical Society in Anaheim, Calif.
Over a decade of studies have shown many health benefits, mainly lowering heart disease by improving the elasticity of blood vessels and helping with plaque accumulation. Walnuts are excellent way to help to lower LDL cholesterol, (this the bad cholesterol. This super nut also plays a role in lowering the C-reactive protein (CRP), (CRP was recently recognized as an independent marker and predictor of heart disease).
Even though walnuts are such a good food source they do have one downfall and that is they are high in calories. So if you are watching your weight you can still reap the benefits of walnuts, eat only about 20 walnut halves and replace them with another food that has less health values such as meat.
Want to add walnuts to your diet. Here are some simple ways:
- Eat some out of their shells as a snack
- add some to your salads or pastas instead of meat or cheese
- start your day with a walnut filled oatmeal or breakfast cereals.
- include them in your baked goods recipes such as cookies, muffins and dessert breads
- your kids will love them in their favorite cookie or health food bar
I hope you have found this information helpful and I truly hope you add organic walnuts into your families diet and reap the many health benefits they add. Just go Nuts!
I have already – I am a “Going Green” “Eat Organic” to “Live a Healthier Life” Nut! Why don’t you become one?