Eat well: Walnuts, amazing supernut

Walnuts are delicious and addictive superfood because you just cannot stop munching them. Walnuts often fall into the category of sinful food as they contain fattening calories and all the health conscious people tray to refrain from this top ranking nut in its family. Walnuts are definitely fattening with high calorie content, but are full of nutritional values as well. In terms of heath benefits, walnut hold the top position in the nut family, thanks to the latest research and study put together by American Chemical Society. It is very important to have walnuts in your diet, but at the same time it should be consumed judiciously to avoid the fattening impact on your body. Here are some important and most prominent health benefits of walnuts and some serving tips to optimize the benefits without adding extra weight on your body.


Nutrition facts

Walnuts are great source of Omega-3 and are one of the very few plant based source of this healthy fat for humans. Walnuts are also rich source of protein, fiber, vitamin B, vitamin C and magnesium. Walnuts have plant sterols. The content of Omega 3 acids in walnuts is much higher than other nuts. Walnuts have alpha linolenic acid that controls the abnormal and unhealthy rhythm of hearts reducing the risk of sudden death due to heart failure or heart attack. Walnut has an extraordinary nutritional profile and is the first one to get approved by the United States food and drug administration that officially endorses walnuts with the labeling on the pack stating that,

Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. See nutrition information for content.

What the research says?

As per a study, most of the Americans have Omega-3 deficiency. Omega-3 helps people deal with depression and Alzheimer’s. Research shows that long with reducing the heart related risks, walnuts also have cancer fighting elements. Sterols in walnuts are cholesterol absorbent and regular consumption of walnuts reduces the bad cholesterol- LDL to a considerable 16 percent. Journal of the American College of Cardiology states that those who have around 10 walnuts with a meal which is full of saturated fat that can cause artery clogging, experienced reduced level of harmful inflammation in the blood vessels compared to the people who consumed their meal without the walnuts.

Why is this a superfood?

Walnuts fall into the category of superfood due to their richness with health benefits and walnuts also fill up and help you curb the hunger for snacks that otherwise go straight towards the junk food corner. Walnuts are superfood because it only helps prevent various diseases with its nutritional values but also keeps you in good mood as Omega-3 oils are mood boosters. Walnuts also contain zinc and folic acid, which acts as the stressbuster. It is a fact that those who consume walnuts regularly have the reduced risk of heart diseases, diabetes, cancer and also other chronic diseases. In comparison with other nuts like almonds, hazelnuts and peanuts, walnuts have the highest level of antioxidants of both the types, free antioxidants and fiber bound antioxidants. Eating a handful of walnuts at least 5 times a week reduces the chances of heart attack by minimum of 15 percent and can also go up to as high as 51 percent. Omega-3 fatty acids found in walnuts also make the skin radiant and glowing. The good thing about walnuts is that they are available in all seasons and are very easy to store as they belong to dry fruits category. Easy to get, walnuts are one of the best ways to prevent a lot of diseases.

Serving tips

There are various ways to have walnuts, you can have them raw or toasted. Raw walnuts have higher level of antioxidants than toasted walnuts. However, toasting brings out a very scrumptious flavor of walnuts. You can have around 7 walnuts baked at 350 degree F for 5 to 10 minutes to make it taste really delicious. You can also cool walnuts in skillet for 2 minutes over medium-high heat to a different yet mouthwatering taste of the wonder nut. Another serving can be with the pancake or muffin butter or as a salad topping. You can decide how you want to have the walnuts, chopped, tossed, sprinkled, toasted or raw. In all forms, walnuts will give you heath benefits that no other type of nut can.

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