Walnuts and Heart Health
Eating a handul o walnuts tastes great, and is aheart-healthy addition to your diet. For over a decade,researchers have shown diverse benets o thiswhole ood through many clinical studies. Due tothe strength o evidence supporting cardiovascularhealth, the U.S. Food and Drug Administrationapproved the rst ever qualied health claim or awhole ood in March o 2004:
“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.”
Chronic internal infammation is a key component inheart disease. Pennsylvania State University researchpublished in the
Journal of Nutrition
showed thatsubjects who ate a diet that included walnuts, walnutoil and faxseed oil daily reduced C-reactive Protein(CRP) and harmul plaque adhesion molecules,two signicant markers o infammation in arteries.Subjects also exhibited decreased lipid and lipoproteinlevels and vascular anti-infammatory eects.
J Nutr. 2004 Nov;134(11):2991-7.
Walnuts and Diabetes
Walnuts can be a nutritious choice or people withdiabetes. A study published in 2004 reported theeect o a moderate-at diet, inclusive o walnuts, onblood lipid proles in patients with type-2 diabetes.The walnut group achieved a 10% reduction inLDL cholesterol. The researchers concluded thatadding walnuts improved the blood lipid levels othe patients with type-2 diabetes and increasedimportant polyunsaturated at in the diet.
Walnuts and Antioxidants
Walnuts contain several antioxidants including selenium,melatonin, gamma-tocopherol (a orm o vitamin E) andseveral polyphenols. In a 2006 study, 1113 dierentoods were tested and walnuts ranked second only toblackberries in terms o antioxidant content.
Anotherstudy examining the levels o antioxidants in variousoods, reported at least 10 dierent antioxidants presentin walnuts (802 mg GAE o total phenols per ounce).According to the study, a handul o walnuts has sig-nicantly more phenolics (antioxidants) than a glass oapple juice (117 mg), a milk chocolate bar (205 mg),or a glass o red wine (372 mg).
In addition to antioxidants and essential ALA/omega-3atty acids, an ounce o walnuts provides 2 grams oprotein and 8% o the recommended daily intake ober. Walnuts are also a good source o magnesium(44.79 mg/oz) and phosphorus (98.09 mg/oz).
For optimum taste and reshness, store walnutsin the rerigerator. I you want to store them or amonth or longer, place in the reezer. Always useair tight containers to preserve the great favor.
Simple and Tasty Ways toEnjoy Walnuts
Top hot or cold cereal with walnuts
Enjoy a breakast parait or smoothie with yogurt,resh ruits and walnuts
Add walnuts to mun or pancake batter
Use walnut hummus as a sandwich spread orvegetable dip
Add seasoned or spiced walnuts to salads
A handul o walnuts makes a great anytime snack
Coat sh or poultry with chopped walnuts and herbs
Walnuts and pizza? You bet! Add to dough orsprinkle on veggie pies
Top a bowl o ice cream with chopped walnuts,blueberries and dark chocolate sauce
Combine walnuts into side dishes such as rice,quinoa and whole wheat pastas
Add walnut halves to your avorite cheese platter
Walnut Quinoa Salad
1 ½ cups water1 cup uncooked quinoa3 tablespoons walnut oil, plus additional oil i needed3 tablespoons lemon juice, plus additional lemon juicei needed1 teaspoon dried oregano leaves½ teaspoon ground cumin½ teaspoon salt, plus salt to taste½ teaspoon reshly ground black pepper1 cup cooked corn kernels, or rozen corn, thawedhal an English cucumber, quartered lengthwise,seeded, and thinly sliced6–8 oz. cherry tomatoes, halved, to make about 1 ½ cups¾ cup chopped Caliornia walnuts, toasted½ cup crumbled eta cheese, preerably favored withgarlic and herbs¹⁄ ³cup coarsely chopped, pitted, Kalamata olives¼ cup chopped resh parsley
Combine water and quinoa in a 2-quart saucepan andbring to a boil over high heat. Cover the pan, turn the heatto low, and simmer until the water is absorbed, 10–12minutes. Set aside o heat or about 5 minutes, then stirand fu the quinoa with a ork.In large bowl, whisk together the walnut oil, lemon juice,oregano, cumin, salt and pepper. Add corn, cucumber, cherrytomatoes, walnuts, eta, olives, parsley and quinoa, and stirand toss to coat with the dressing. Rerigerate until serving.Taste the salad, and season with additional salt, walnut oiland lemon juice i you wish.
200 Calories, 13g Total Fat, 2g Saturated Fat, 1.27g Omega-3, 5gCholesterol, 250mg Sodium, 18g Total Carbs, 3g Fiber, 6g Protein
Recipe Courtesy of: “I LOVE Walnuts!” Recipe Contest Winner Priscilla Yee
Including Walnuts in a Low-Fat/Modifed-Fat Diet Improves HDLCholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes.Diabetes Care. 2004 Dec;27(12):2777–83.
Content o Redox-active Compounds (ie, antioxidants) in Foods Consumedin the United States. Am J Clin Nutr. 2006 Jul;84(1):95–135.
Walnut Polyphenolics Inhibit J Nutr. 2001 Nov;131(11):2837–42.
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