If you had to choose one nut to receive an award for “best in show” walnuts would win hands down.  Mother nature in her infinite wisdom, must have wanted to create a food so simple yet loaded with so many beneficial nutrients making them hard to not notice.  This perfectly packaged tree nut stands out as a winner and is a food you need to choose each and every day.

Why walnuts are a winner

Walnuts have been studied extensively for their numerous health attributes.  Time and again has shown walnuts to be a simple, tasty and convenient way of improving your overall nutrition.  When you consider the convenience and versatility of walnuts, they are a cinch for the ideal snack or ingredient in meals.  Let’s count the ways walnuts can improve your health:

1.      Promotes heart health

Research covering a span of two decades shows walnuts to be an effective food for protecting heart health.  Here’s why:

·         Walnuts reduce total cholesterol

·         Walnuts lower LDL cholesterol

·         Walnuts raise HDL cholesterol

·         Walnuts decrease blood pressure

·         Walnuts reduce inflammation as measured by C-reactive protein

·         Walnuts improve arterial function

A 2009 meta-analysis found that diets supplemented with walnuts – 1-3.5 ounces daily   showed a significant reduction in total cholesterol and LDL cholesterol.  Walnuts also provide benefits for antioxidant capacity and inflammatory markers without increasing body weight.

2.      Cancer fighter

The American Institute for Cancer Research states that a diet based on mainly plant-based foods which include a variety of veggies, fruits, whole grains, beans, and nuts such as walnuts, could possibly help prevent up to a third of the most common cancers.  Several preliminary animal studies have investigated walnuts potential for fighting cancers such as breast, prostate, and colorectal.  So far, the studies have shown reductions in tumor incidences in each type of the aforementioned cancers. 

It is believed walnuts superior nutritional composition which includes alpha-linolenic acid, antioxidants and phytosterols appear to be tough cancer fighting properties.

3.      Improves memory and cognitive functioning

With the rates of Alzheimer’s disease continuing to increase with the aging population, the role of food in possibly in maintaining and improving cognitive health has been researched more and more.  A 2012 study in the Journal of Alzheimer’s Disease found walnuts high polyphenol content to be a key element in preserving cognition and reducing age-related cognitive decline.  The high antioxidant properties walnuts contain seemed to help reduce the incidence of neurodegenerative disease like Alzheimer’s disease.  The study also found consuming walnuts regularly was associated with a better working memory. 

4.      May help manage prediabetes and metabolic syndrome

Metabolic syndrome is a condition of having certain risk factors occurring at the same time which can increase risk of coronary heart disease, stroke, liver and kidney disease and type 2 diabetes.  The risk factors are being obese particularly in abdominal area, having high blood pressure, high cholesterol and a high blood sugar level. 

Consuming just 1.7 ounces of walnuts daily may help to control blood lipids and improve endothelial functioning which is a measure of how well blood vessels are able to dilate and increase blood flow.  By doing so, this helps the blood lipid profiles of people with risk factors of metabolic syndrome such as type 2 diabetics who are at a greater risk of developing heart disease. 

5.      An effective weight watcher

Many people believe consuming nuts can lead to weight gain.  Nuts do contain a high fat content but primarily in the form of a healthy monounsaturated fat. Walnuts have this healthy fat in addition to protein and fiber, all helping to slow down digestion creating a more satiety feeling reducing overeating.  A 2014 study found consuming walnuts had no adverse effect on weight gain.  In fact, the study showed an inverse association between higher nut consumption and lower body weight. Other studies have also found increased nut consumption is associated with lower weight gain over long periods of time. 

6.      Enhances male fertility

Over the years, food has been studied and linked to improvements in human fertility.  Male fertility has had more focus on it recently as the dad’s diet is important not only to fertility but to the health of the baby.  A 2012 randomized dietary intervention found when men between the ages of 21-35 consumed 2.5 ounces of walnuts daily, they experienced improvement in sperm vitality, motility, and morphology – all necessary for successful male fertility.

What is a serving size of walnuts?

The good thing about walnuts is it doesn’t take much to be the recipient of their natural goodness – a standard serving size of walnuts is equivalent to either a handful, 12-14 walnut halves or ¼ cup. 

How to store walnuts

Walnuts are best kept cold to help maintain their fresh taste.  Storing them in the refrigerator or freezer will keep the nutty flavor at its best.  Keeping walnuts in warm, humid conditions can cause the flavor to taste “off” and not be as fresh.  If you buy walnuts in their shell, wait to unshell or chop them until ready to use.  

For more information on walnuts and recipes to use them in, visit http://www.walnuts.org/