Walnuts are a powerful antioxidant. They are most nutritious when consumed as a whole, including the skin. 90 percent of antioxidants are found in skin. Look for nuts that are organic and raw. Other healthy nuts include: macadamias, pecans, pine nuts, Brazil nuts, hazelnuts, cashews, almonds and pistachios.

Benefits of walnuts

1.      They can fight inflammation

o   Underlying cause of heart disease

o   Linked to cancer

2.      May reduce risk of prostate and breast cancer

o   In the mice study, the whole walnut diet reduced prostate cancer growth 30-40%

o   Another study showed two handfuls of walnuts a day cut breast cancer risk by 50% and slowed tumor growth by 50% 

3.      Heart health

o   L-arginine (amino acid)

§  Benefit for heart disease or increased risk for heart disease

o   Alpha-liolenic acid (ALA)

§  Anti-inflammatory and may prevent blood clots

§  Eating high amounts of ALA = less likely to have fatal heart attack and 50% lower risk of sudden cardiac death  

4.      Rare and powerful antioxidants

o   Help control how fast you age by combating free radicals (which causes age-related deterioration)

o   Unique and powerful antioxidants that are only found in a few commonly eaten foods, such as:

§  Quinone juglone

§  The tannin tellimagrandin

§  The flavonol morin

o   Polyphenols may help prevent chemically-induced liver damage

o   Can improve lipid profile, increase endothelial function and reduce inflammation – all without causing weight gain

5.      Weight control

o   Adding healthful amounts to your diet can help maintain your ideal weight over time

o   Studies have shown that including or substituting nuts into your diet can help you lose 1.4 extra pounds and half and inch from the waist

o   Can also help increase feeling of fullness after just three days

6.      Improved reproductive health in men

o   Helps male fertility

o   Adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology

7.      Brain health

o   Neuroprotective compounds include vitamin E, folate, melatonin, omega-3 fats, and antioxidants

o   Can decrease stress, increase health span, cognitive and motor function – all associated with aging

8.      Diabetes

o   Studies show overweight adults with type 2 diabetes who ate one-quarter cup of walnuts dailyhad significant reductions in fasting insulin levels in just three months