If you want to include a healthy snack in
your diet, walnuts are the way to go. Since ancient times walnuts have been a symbol of intellectuality, as the walnut shell looks like a human brain. Walnuts contain
many healthy nutrients. They are especially high in omega-3 fat acids; these
are essential fats for a healthy lifestyle. Let’s take a look at the health
benefits walnuts have to offer.
Reduce risk of breast cancer
Walnuts might reduce breast cancer risk due
their high antioxidant levels and phytosterols. A study at the Marshall
University School of Medicine in West Virginia has done a research on the reduction of
cancer by walnuts. They did this by using mice. The mice were fed a daily diet
with the human equivalent of two ounces of walnuts. The walnut-eating mice experienced a decrease in breast tumor size compared to the other mice. Also a slower tumor growth rate was recorded.
Walnuts are full of Omega-3 fatty acids
When you maintain a diet rich in omega-3s
you will have a lot of benefits. It reduces depression, attention-deficit
hyperactivity disorder, Alzheimer’s disease and cancer. Strong evidence
suggests that Omega-3s battle diseases like rheumatoid arthritis and Crohn’s
disease.
Reduce risk of Diabetes
Harvard School of Public Health has done
research into this matter. Women that ate 30g of nuts at least five times per
week reduced their risk of type 2 diabetes by 30%. The fats in walnuts are also good
for insulin sensitivity.
Heart Boosting Antioxidants
The University of Scranton in Pennsylvania has
concluded that walnuts have a better quality antioxidants and a better mix of
the healthful antioxidants then any other nut in the world.
Walnuts help dealing with stress
A research that was published last year in
the ‘Journal of the American College of Nutrition’ stated that walnut oil and
walnuts lowered blood pressure responses to stress in the laboratory. According
to the researchers the study shows that a dietary change can help our bodies
better respond to stress.
It’s not really hard to get walnuts into
your diet. I always eat them raw or I just add them to a salad. Find more
walnut recipes here. 
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