English walnuts, black walnuts and white walnuts are some of the most popular and healthful nuts available year-round. Walnuts are one of the best plant sources of protein, with eight grams of protein per one-fourth cup. Walnuts are also rich in antioxidants, healthy fats, essential vitamins and minerals, and promote brain, bone, immune, and heart health.
Health Benefits of Walnuts
Walnuts are an excellent source of omega-3 fatty acids. Omega-3 fatty acids promote heart health, preventing or controlling high blood pressure, lowering LDL cholesterol levels, and reducing the risk of cardiovascular disease. Omega-3s may also act as an anti-inflammatory, protect bone health, ease symptoms of depression, and boost cognitive function.
Walnuts are a rich source of antioxidants which protect the body from free radical damage, provide anti-aging benefits, and also lower the risk of cardiovascular disease and coronary heart disease.
Walnuts are one of the best sources of monounsaturated fats, a healthy fat that has been shown to also lower bad cholesterol levels and triglycerides while increasing good cholesterol levels.
The arginine found in walnuts is an essential amino acid that has been shown to reduce the risk of heart attacks by reducing the risk of blockages, relaxing arteries, and lowering blood pressure.
Walnuts also contain ellagic acid, which supports a healthy immune system and may have anticancer properties.
The melatonin in walnuts promotes a good night's sleep, may help improve sleep for shift workers and those suffering from jet lag.
How to Use Walnuts
Besides eating raw walnuts as a healthy snack, walnuts are easy to incorporate into the diet by sprinkling on salads or hot cereals or by mixing chopped walnuts in yogurt; as an ingredient in a stir-fry; as a topping on cooked vegetables such as carrots or green beans; and as an ingredient in baked goods such as banana bread or zucchini bread.
Toasted Walnuts Recipe
To make a healthy serving of toasted walnuts, spread shelled nuts on a baking sheet. Bake in an oven preheated to 350 degrees Fahrenheit for approximately eight to ten minutes, turning after three minutes and again after six minutes. Toasted walnuts can be stored in a sealed container for up to three days in the refrigerator.
References:
Medline Plus. (2009). "Omega-3 fatty acids, fish oil, alpha-linolenic acid." Retrieved November 2, 2009 from Medlineplus.gov.
Prevention Guide: Eatsmart. (2006.) Emmaus: Rodale.
The George Mateljan Foundation. (n.d.) "Walnuts." Retrieved November 1, 2009 from Whfoods.org.
Wright, J. (2007). The Top 100 Health Tips. London: Duncan Baird Publishers.
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