The best type of nut for your health
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Many nuts are rich in antioxidants. One of the best nuts you can eat are walnuts. 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