By Jean Sumner
Walnuts can improve your heart health, lower your cholesterol, and help you sleep better. They can protect you from cancer and keep you young! Let’s explore these claims.
Heart Health
Walnuts have a high amount of alpha-linolenic acid which is a plant based Omega 3 fat. Your cell membranes are gate keepers to your cells and the omega 3 fats in walnuts maximize the ability of your cell membranes to usher in nutrients to the cell while eliminating waste. The standard American diet includes high amounts of Omega 6 fats which cause inflammation in the body; the Omega 3 fats are actually anti-inflammatory. An anti-inflammatory diet has been proven to prevent heart disease.
Walnut oil contains high levels of monounsaturated oils such as omega 9 which help to keep your arteries supple. The flexibility of the arteries promotes the flow of blood and keeps the arteries free of any hardening leading to hyper tension and heart disease. A Yale University study in 2009 found that consumption of walnuts on a daily basis may improve the health of blood vessels, thereby decreasing the risk of heart disease.
A percentage of Walnut’s protein content is from the amino acid L-Arginine. L-arginine is the precursor of nitric oxide which is known as a substance that fights heart disease. Studies have shown that people who eat a walnut rich meal and were tested after the meal had a 24% increase in blood flow through the arteries in their arms.
Cholesterol Lowering
Studies have shown that healthy diets enriched with walnuts consistently reduce total and LDL cholesterol by 5%-15%. The first study involving the benefits of walnuts was performed at Loma Linda University in 1993. This study revealed a controlled diet containing walnuts reduced LDL cholesterol significantly in comparison to the Step One diet produced by the American Heart Association.
Sleep
Walnuts contain 2.5 to 4.5 ng/gram of melatonin. Melatonin has been studied and found to improve sleep. A study at the University of Texas demonstrated that eating walnuts triples the blood levels of melatonin.
Anti-cancer
Walnuts contain ellagic acid which is the hotly researched anti-cancer phytochemical. In three different studies results were:
Ellagic acid results in potent antitumor activity in vivo (in living studies). The research conclusion is that it may be helpful for prevention and treatment of cancer.
Ellagic acid produced natural cell death (apoptosis) of human bladder cancer.
Elegiac acid and quercetin (a flavonoid) interact with resveratrol to cause apoptosis in human leukemia cells. When combined, it enhances the anticancer effects of all of the antioxidants.
Anti-Aging
Antioxidants in walnuts are two to 15 times as potent as vitamin E — renowned for its powerful antioxidant effects, which protect the body against damaging natural chemicals involved in causing disease.
Walnuts and walnut oil are rich in antioxidants and among the best sources among tree nuts. Antioxidants are substances that counter the effects of free radicals that cause cell damage and accelerate the aging process.
Skin
Walnuts and/or walnut oil provide hefty levels of vitamins B-1, B-2, and B-3, coupled with vitamin-E and niacin. Certain phytonutrients and fatty acids in walnut oil can enhance the texture and quality of the skin.
Enjoy some walnuts today!