Walnuts- The Super Nut!

Health Benefits of Walnuts

Walnuts resemble the brain of human beings.  They are very beneficial for the health. Being one of the best plant sources of protein, they are an excellent addition to vegetarian diets.

Nutritionally, they are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E, which helps in fighting cancer and heart disease. As with most nuts, they have a gentle laxative effect on the body, lubricating the large intestine. 

  Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol. Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.

 Many studies show that if kids do not have adequate omega 3, it can lead to hyperactivity, irritability – leading to more tantrums. So by supplementing their diet with walnuts you’ll sure do them and yourself good. The same goes for adults too.

 Numerous studies show that consuming walnuts decreases the risk of gallstones. So pop some nuts today!

 The nut has anti-inflammatory properties that are beneficial to your bones. It helps keep your bones strong as it decreases in strength with age.

 Walnuts have earned a place among the desirable foods that support weight loss and prevent obesity. Eating the right amount of walnuts can prevent natural weight gain.

 If you have trouble sleeping, eating some walnuts could help. Here’s how. The body produces melatonin, a hormone, to ensure we feel tired. Walnuts are a natural source of this hormone, thus eating them can make you feel tired and help you sleep.

Walnuts- resembles Human brain

Adding Walnuts in a Healthy Diet

Nuts in general are high in calories, so moderation is the key. The best approach is to reap the health benefits of eating walnuts but not add excessive calories to your daily intake. Therefore, instead of just adding walnuts to your current diet, eat them in replacement of foods that are high in saturated fats (such as cheese and meat) and limit your intake of these tasty treats to the recommended 1.5 oz per day. That is about 20 walnut halves.

Walnuts add a flavorful crunch to dishes. Here are some simple ideas to incorporate walnuts in your diet to reap their health benefits:

• instead of snacking on cookies, crack some walnuts open and eat them as snacks
• instead of using meat, toss toasted walnuts in your salad or pasta to add some crunch
• instead of layering pepperoni, use chopped walnuts in your pizza
• instead of eating bacons or eggs, use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal.  

Walnut Storage and Selection

Walnuts can turn rancid quickly if not stored properly

 Avoid rubbery or shriveled shelled nuts as this is an indication of age. Shelled nuts should be brittle and snap easily. Those nuts which grow on the sunnier side of the tree will have a darker skin and a richer flavor.

Due to their high oil content, nuts can quickly turn rancid if not stored properly. For long-term storage, it is best to buy unshelled nuts and store them in the refrigerator for 2 to 3 months or freeze up to 1 year. 

 Shelled, bagged nuts are commercially available, but you might think twice about using them after hearing how they are processed. Commercially-packaged nuts are often treated with ethylene gas, fumigated with methyl bromide, dipped in hot lye or a solution of glycerine and sodium carbonate to loosen their skins, and then rinsed in citric acid.

Shelled walnuts should be kept refrigerated in an airtight container, and may be frozen up to a year. One pound of walnuts will yield about 2 cups of nutmeat.

Walnut oil is an excellent, albeit expensive, choice for salad dressings, but not for high heat uses. 

 Pop some walnuts daily for a healthy heart to lose weight and sleep well, too!