Reasons to Eat More Walnuts

The simple walnut offers a wide list of benefits. For starters, a new study shows that eating whole walnuts or walnut oil can slow prostate cancer growth.  But if you need more reasons than this, maybe the following reasons may persuade you to add these delicious nuts into your diet.

A large study at Harvard found that people who ate a handful of nuts every day were 20 percent less likely to die from any cause in a thirty-year period.

• English walnuts decrease cardiovascular risk by decreasing LDL and total cholesterol.

• Walnuts help control weight.

• They help control insulin in diabetics.

• Eating walnuts increases male fertility.

• Walnuts enhance cognitive function and improve thinking ability.

• Eating walnuts has been shown to suppress breast cancer tumors, perhaps from their omega-3 fatty acids, antioxidants, and phytosterols.

• They have also been shown to inhibit the growth of colorectal cancer by decreasing angiogenesis.

• Walnuts are a source of highly potent, high-quality antioxidants.

• Ellagic acid, a major polyphenol found in walnuts, has remarkable bone-building activity at the cellular level.

• Eating walnuts and walnut oil can reduce the stress response and lower the resulting blood pressure.

Just a quarter cup of walnuts provides more than 100 percent of the daily recommended value of omega-3 fats as well as providing copper, manganese, molybdenum, and biotin. It’s better to buy walnuts raw and organic to avoid those that are irradiated and pasteurized.

—Adapted from “13 Healthy Reasons to Eat More Walnuts” by Margie King, at http://greenmedinfo.com

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Memory Booster

 

Move over almonds!  A recent study in the Journal of Nutrition, Health & Aging found that subjects ages 20 to 59 who ate an average of five walnut halves daily performed significantly better on congnitive tests (memorizing a series of symbols and numbers) than those who didn’t eat them.  The brain-boosting effects may come from the nut’s high levels of antioxidants and omega-3’s. 

Another great plant-based option for healthy omegas is flaxseeds. Flaxseed is a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flaxseed can also help lower the risk of diabetesThe best way to get your needed essential fatty acids is by eating a health-promoting diet derived exclusively from whole natural foods. These essential fatty acids are found abundantly in green leafy vegetables (kale, Swiss chard, spinach, etc.), flaxseeds, soybeans, and nuts and seeds.   

Eating a health-promoting diet will provide adequate amounts of the essential fatty acids, without the problems associated with animal products, processed oils, and supplements, which are often promoted as sources for these essential nutrients. Walnuts, flax seeds and green vegetables including purslane are a rich source of the desirable Omega-3 fatty acids.  



Resource: The World’s Healthiest Foods

The Best Foods for Your Skin

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Tomatoes: Definitely one of your skin’s best defenses, tomatoes contain a powerful antioxidant called lycopene. While studies have not yet been entirely conclusive, many suggest that lycopene may be responsible for helping to protect the skin against sun damage.

Lycopene is best absorbed by the body when it has been cooked or processed, so eating tomato sauce, tomato paste, and ketchup is likely to be more effective than just eating raw tomatoes when trying to safeguard your skin against harmful UV rays. Lycopene is also fat soluble, which means that it is absorbed more easily when consumed with fat, such as eggs, avocado, and olive oil.

Green Tea: It’s no secret that green tea is an antioxidant powerhouse. Its strong anti-inflammatory and anti-aging effects are attributed to its high concentration of catechin compounds. Studies have shown that green tea can be used both orally and topically to help protect the skin from sunburns and UV-associated skin cancers. Research also suggests that drinking one cup of green tea twice a day over the course of six months may actually reverse sun damage and significantly improve any problems you have with redness and broken capillary veins.

Green Beans: As long as we’re going green, let’s talk about how these low-calorie beans can help you grow thicker hair and healthier nails. Green beans are a star Feed Your Face food because they’re one of the richest sources of silicon — not to be confused with silicone, which is found in bad lip jobs and breast implants! The USDA has not yet established recommended daily intakes (RDIs) of silicon, but 10 mg per day seems to be adequate for strengthening hair and nails, according to recent studies. Dr. Wu recommends choosing organic green beans, since they retain more silicon from the soil. Don’t like green beans? You can also get your silicon fix from volcanic mineral waters such as Volvic, which contains 14.5 mg per liter.

Walnuts Usually it’s salmon that’s synonymous with omega-3 fatty acids, but did you know that walnuts are also incredibly high in omega-3s? If you’re concerned with redness, swelling, blotchiness, acne breakouts, or wrinkles, walnuts may be your new best friend. Plant-based omega-3s, such as the ones found in walnuts, are naturally anti-inflammatory; they can help seal moisture into your skin and protect it from chemicals and other toxins. In particular, the alpha-linolenic acid (ALA) in these omega-3s can work to combat the dryness associated with aging that leads to wrinkles. But don’t stop with walnuts; you can also increase the amount of plant-based omega-3s in your diet by eating almonds, olive oil, and flaxseed, too.

Probiotic: Supplementing the diet with high-quality probiotics will help prevent acne by re-balancing the intestinal system and put those good bacteria back in control. Whenever you are prescribed antibiotics you need to take a probiotic to counter the negative effects on your digestive system.

Even if you suffer from a serious skin condition such as acne, you will notice a dramatic improvement to your skin if you take a probiotic supplement. This is because acne has been linked in some studies to intestinal health with researchers reporting increased blood levels of toxins absorbed from the gut in acne sufferers.

 

By Jennifer Laskey