Walnuts For Health And For Fun
Those wacky little walnuts! They are health in a nut. Of course, nuts in general are good food for your body and your mind; however, Walnuts……well, they are the king of all nuts. In fact, a handful of walnuts has almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. Uh, WOW!
Improves arterial function: improves vasodilation in patients with high cholesterol and decreases the sticking of lipids to the vascular walls.
Eating Walnuts improves cognitive function: flavonoids and vitamin E in walnuts actually help in the destruction harmful free radical chemicals which lead to dementia. They have been shown to decrease risk of Alzheimer’s as well as
Lowers cholesterol: A 2009 study published in the American Journal Of Nutrition shows that when compared with control diets, diets supplemented with walnuts had a much greater decrease (10.3 mg/dL) in total cholesterol and LDL “bad” cholesterol (-9.2 mg/dL).
Prevents gallstones: Twenty years of dietary data collected on over 80,000 women from the Nurses’ Health Study shows that women who eat at least 1 ounce of walnuts (or any nuts for that matter) have a 25% lower risk of developing gallstones.
Promotes sleep: Walnuts have from 2.5 and 4.5 ng/gram of melatonin which is hormone produced by the pineal gland. Melatonin induces and regulates sleep and is also a powerful antioxidant.
One ounce of walnuts had 2.57 grams of Omega-3 fatty acids
7 Walnuts Per Day is all you need to deliver top-notch nutrition.
Ways To Get Your Fill Of Walnuts
The truth is, despite walnuts amazing health advantages, people do no eat them. They will snack on a jar of peanuts or a handful of almonds but don’t usually pull a bag of walnuts out of the cupboard and chow down. That is because their flavor is very rich and not everyone likes plain walnuts. There are just much better tasting nuts out there.
Using walnuts to enhance our food is the key to benefiting from their greatness. Here are some ways to use walnuts to make your foods richer and, well, better:
Sprinkle on hot oatmeal.
Toss them into your green salad, fruit salad.
Scatter them on top of your vegetables.
Mix your walnuts with some pesto and toss with pasta for a rich and delicious meal.
Top off your yogurt with some wholesome walnuts.
Use as a crust for fish or chicken: Mix chopped walnuts with chopped mushroom and any herbs you like. saturate your fish in buttermilk then press onto a filet of fish (or chicken breast) before baking or sautéing.
If you like your walnuts roasted here are some ways to do so:
1. bake at 300 degrees for about 10 minutes, checking frequently.
2. spread walnuts in a single layer in a microwave safe plate. Microwave on HIGH for 5-6 minutes, stirring every 2 minutes.
3. cook walnuts in a dry skillet on HIGH for 3-5 minutes.
How Many Walnuts Does It Take
Research shows that as little at 4-7 walnuts are enough to reap the many awesome health benefits of walnuts. I know, you are wondering what does that mean? A whole walnut, a half a walnut? What if the walnuts is small, does it count? Here is a little guide:
7 walnuts = 1 handful of walnuts=1 ounce of walnuts, approximately.
You know what to do! Enjoy!