Walnuts the Super Food

 

Walnuts are a superfood for sure and a great addition to everything from pastries to salads!  Any chance I get, I try and include walnuts in my dishes.  So what makes walnuts so special?  Walnuts are rich in antioxidants and have a higher level of antioxidants than any other common nut.  In the papery skin of walnuts, there are high levels of vitamin E, melatonin, and plant compounds called polyphenols.  Due to these special compounds, eating a walnut rich meal can prevent oxidative damage of "bad" LDL cholesterol.   Eating a refined fat meal will cause LDL to build up in your arteries, causing atherosclerosis.  The polyphenols in walnuts, specifically ellagitannins, can help fight oxidative stress and inflammation in the body.  Beneficial bacteria in your gut will convert ellagitannins into a compound called urolithins which protect against inflammation.  Magnesium, the amino acid arginine, and omega-3 fats in walnuts also help reduce inflammation.  Reduction in inflammation is so important as it is one of the root causes of pain and disease in the body.  

Walnuts are a rich source of omega-3s than any other nut providing 2.5 grams per 1 ounce serving.  The specific omega-3 obtained from plants is called alpha-linolenic acid (ALA) which can only be obtained from your diet.  In some observational studies, each gram of ALA you eat daily will lower your risk of dying of heart disease by 10%.  In addition to preventing heart disease, walnuts promote a healthy gut.  Why is gut health so important?  Gut health keeps your immune system strong, keeps your heart and brain healthy, improves your mood, betters your sleep, and may prevent some cancers and autoimmune diseases.  If your gut is rich in health-promoting bacteria and other "good" microbes, you are more likely to have a healthy gut and good health overall.  In a study that included 194 healthy adults, those that ate walnuts every day for a period of 8 weeks had an increase in beneficial bacteria compared to those who did not eat walnuts.  The bacteria that produced butyrate, a fat that nourishes your gut and promotes gut health, were increased by eating walnuts.  

Although walnuts are calorie-dense, eating walnuts helps control your appetite and thereby can help with weight loss.  Some studies suggest that the energy absorbed from walnuts is 21% lower than would be expected based on their nutrients.  In another study, those who drank a smoothie made with 1.75 ounces of walnuts once a day for five days decreased appetite and hunger compared to the placebo. In addition, after drinking smoothies made with those beneficial walnuts, an area of the brain that helped the resist tempting foods such as cake and french fries showed an increase in activity.  

In addition to weight control, walnuts may also reduce your risk of some cancers, specifically breast, prostate, and colorectal cancers.  Walnuts, rich in ellagitannins, which get converted to urolithins in the gut, have anti-inflammatory properties which can contribute to a reduction in colorectal cancer.  The anti-inflammatory actions of urolithins may also protect gains other cancers and due to their hormone-like properties that block hormone receptors in your body, they may also specifically protect against breast and prostate cancers.  

In addition to weight control, reduction in some cancers, and decreases your risk of heart disease, walnuts may help you manage your type 2 diabetes, may help lower blood pressure, and support healthy aging!  There is literally no reason to not add walnuts to your meals to increase their nutrient density and keep your body healthy and strong.  So grab a bag of organic walnuts at the grocery store and start cooking!  You can finely ground walnuts in dips and sauces, chop them up and add them to bread and scones, serve over oatmeal or yogurt, toss on top of your salad or add to your next stir fry!  Have fun creating healthy dishes with this amazing superfood!