To say that nuts are a nutritious food is a little derogatory. Nuts provide healthy fats, fiber, vitamins and minerals – and this is just the beginning of how they can support your health. In fact, there is so much interest in this nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research. Nuts are an excellent source of antioxidants that can help fight oxidative damage to your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis. Nuts are a good source of the herbal form of omega-3 fat, which can help reduce the risk of heart disease. Several plant compounds and nutrients in nuts can help reduce inflammation, which is a key culprit in many chronic diseases. Eating nuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes your gut health and can help reduce the risk of disease. Polyphenols in nuts may reduce the risk of certain cancers, including breast, prostate and colon cancers. Although they are dense in calories, you may not absorb all the calories in the nuts. In addition, they may even help you control appetite and hunger. Eating 28 grams of nuts daily, including nuts, as part of a healthy heart diet can help improve blood pressure. A healthy diet that includes nuts can help maintain fitness, such as walking and self-care skills as you get older. Nuts contain nutrients that can help protect your brain from damaging inflammation and support good brain function as we age. Regular consumption of walnuts can help counteract possible harmful effects of less than ideal eating habits on sperm health. A daily serving of 1.5 ounces (43 grams) of walnuts can help reduce harmful levels of cholesterol and triglycerides, which contribute to the risk of heart disease. Nuts are easy to add to your diet, as they are widely available in stores and an excellent addition to countless dishes. Try walnuts:
- Sprinkled in leafy green or fruit salads.
- Ground in dips and sauces.
- Finely chopped and used in wholemeal breads and cookies.
- Crushed for use as a coating on fish or chicken.
- Served in oatmeal or yogurt.
- Finely chopped and added to Arabic pies or sandwiches. Bake and add to a homemade nut mixture.
- Slightly roasted in your favorite stir-fry recipe. It is baked, cut and used in pasta or vegetables. Like oil in vinaigrette sauce.
*The information given on our website is purely informative and does not replace the advice of your treating physician. Bean & Herb does not support self-help.