A superfood is a natural food that is packed with a wide variety of important nutrients. Walnuts certainly fit they bill. They provide loads of fiber, protein and antioxidants. They're great sources of vitamins, minerals and unsaturated fatty acids -- especially alpha linolenic acid, which is an omega-3 fatty acid.
They also pack in the calories, at 185 calories per ounce, but you don't need to eat very many to benefit from their nutrients.
Health benefits
Many studies have shown that nuts in general are excellent sources of protein and heart-healthy oils, especially omega-3 fatty acids, which help to reduce bad cholesterol levels. Eating nuts lowers your risk of heart disease, type 2 diabetes, certain cancers and other conditions.
Walnuts are the best choice for reaping these benefits, as two recent studies have shown. The first is a 2010 study by Penn State researchers, who looked at walnuts' effects on blood pressure during stress. Individuals whose blood pressure rises significantly during stress have a higher risk of heart disease. Adding walnuts to study participants' diets lowered blood pressure, both at rest and during stressful tasks, compared to readings of those who didn't eat walnuts.
Another study, presented at the March 2011 National Meeting and Exposition of the American Chemical Society, compared the antioxidant content of a variety of nuts. It showed that walnuts are not only loaded with antioxidants, but the antioxidants are also of higher quality than those in other nuts such as pecans, pistachios and peanuts. Even better, you only need seven walnuts a day to get the benefits.
Beauty benefits
Walnuts' omega-3 fatty acids don't just benefit cells inside your body. They also strengthen skin cell membranes. This helps them maintain moisture and fight damage, keeping your skin looking plump and healthy. These fats might also:
Prevent dry skin by attracting moisture to your skin
Protect against UV damage, though you still need to use sunscreen
Reduce inflammation in your skin, including your scalp, which could lead to fewer breakouts and healthier-looking hair
Adding walnuts to your diet
If you're wondering how to fit more of this new superfood into your diet, try adding them to cereal, either hot or cold; pancake batter; breading for fish or chicken; salads; and recipes such as pesto that call for other nuts.
Just seven tasty little nuts each day can provide multiple health and beauty benefits. Walnuts truly are the new superfood.
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