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Discover How Walnuts Help You Fight Cancer And Chronic
Disease
Studies have shown that eating just two ounces of walnuts each day dramatically inhibits both breast and
prostate cancer tumors in animals.
Did you know that the vast majority of diseases including
cancer are caused primarily due to poor lifestyle and
dietary choices?
If so, you will also know that the majority of illnesses can
be literally put into reverse, if our diets include the right
proportion of key nutrients. If you want to live a long and
healthy life, there’s one key ingredient which should be an
integral part of your diet. Nuts!
Most nuts including macadamias, pecans, almonds and
brazil nuts provide us with excellent nutritional value. As a
regular part of your diet, they may also help to ward off a
whole host of chronic illnesses.
There is one nut though which trumps all others and is considered by many nutritionists to be the “King of Nuts”.
That nut, is the WALNUT.
Why Are Walnuts so Good for Us?
Walnuts contain a large of number of phytochemicals and other nutrients which together pack a real punch when
it comes to strengthening the immune system and fighting cell and DNA oxidative damage.
Walnuts are a great source of essential minerals such as copper, magnesium, manganese and selenium.
Excellent source of plant based ALA (Alpha Linolenic Acid) omega 3 fatty acids.
Rich in phytochemicals that have antioxidant properties such as flavonoids, polyphenols and phenolic
acids.
Good source of vitamin E
Rich in the hormone and antioxidant Melatonin
Contains phytosterols
High in Ellagic acid
Good source of the amino acid l-arginine
Studies Prove That Walnuts Fight Breast and Prostate Cancer
Two recently undertaken studies show just how powerful walnuts are when it comes to not only preventing cancer,
but also in reducing the size of existing tumors.
To understand as to whether walnuts could slow or prevent tumor activity, a study was undertaken by the Health
Science Center at the University of Texas. (1)
In the experiment, one group of mice were fed a diet which contained just two ounces of walnuts. The other group
received a regular diet which contained no walnuts.
Of the 16 mice that were fed with walnuts just three (18 percent), went on to develop prostate tumors compared to
14 (44 percent) of the 32 mice which were not fed walnuts.
Another startling observation was that in the walnut fed mice, the tumor size of the three was just one quarter the
size of the non-walnut fed animals!
A similar study was carried out by W. Elaine Hardman, PhD, associate professor of biochemistry at Marshall
University School of Medicine in Huntington, W.Va. (2)
The test was to see if the same amount of walnuts (two ounces per day) could reduce tumor activity in mice that
had been programmed to develop breast cancer tumors within six months.
Once again the results were extremely positive. Of the mice that did develop tumors the rate of development
slowed by around 50%. For the mice this represented a delay in tumor growth of around three weeks or a
staggering nine years in human life!
What Are the Health Benefits of Walnuts?
Apart from being a proven cancer fighter, walnuts may also have the ability to protect us against other serious and
chronic diseases including:-
Cardiovascular Disease and Heart Health
Walnuts are rich in omega 3 fatty acids which means they provide excellent anti-inflammatory benefits. They may
also help to lower blood pressure, decrease triglycerides, reduce blood clotting and lower cholesterol. All of these
can help minimise the overall risk of heart failure or stroke.
Diets high in omega 3 have been also been shown to reduce heart attacks by up to 46%. ( 3)
Brain and Cognitive Function
Walnuts are rich in the hormone melatonin, which is the very same hormone that helps us to get a good nights
sleep.
They are also full of plant based omega 3 fatty acids which have been shown to reduce cognitive degeneration
and may help to prevent depression.
It’s no coincidence that when removed from the outer shell, walnuts have an uncanny resemblance to the human
brain!
Lowers Bad LDL Cholesterol
As walnuts are high in omega 3 fatty acids, there is some evidence to suggest that eating walnuts on a regular
basis may help to lower bad LDL blood cholesterol levels.
In a 2004 study of 58 people, a regular intake of walnuts raised good HDL cholesterol and reduced the bad LDL
cholesterol by up to 10% in a matter of weeks. (4)
In a study conducted at the Lipid Clinic in Barcelona, Spain, 21 men and women with high cholesterol were given
a regular low-calorie diet or one where one-third of the mono-unsaturated fats were replaced with walnuts.
After 4 weeks, the participants switched to the other diet. Along with the reduced levels of cholesterol, the walnuts
were found to increase the elasticity of the arteries by 64% and to reduce levels of vascular cell adhesion, a key
player in the development of atherosclerosis, or the hardening of arteries.
Antioxidant Benefits
As stated previously, walnuts are rich in polyphenolic phytochemicals which have excellent antioxidant properties.
In fact, when it comes to antioxidants, walnuts come out on top and have twice as many antioxidants as other
nuts. The antioxidants are also of a much higher quality than other nuts.
Antioxidants are vital to our health as they clear our bodies of harmful free radicals which can cause cell and DNA
damage.
Researchers believe that walnuts are excellent when it comes to free radical scavenging and that they are up to
15 times more powerful than vitamin E.
Photo credit: HoskingIndustries via photopin cc
Walnuts and Diabetes
Research has shown that eating around two ounces of walnuts daily can benefit those with type 2 diabetes by
helping to control blood sugar levels. As they are also high in omega 3’s, they can also help with heart health,
which is another important consideration for those with diabetes.
Bone Health
As walnuts are a good source of omega 3 EFA’s, they are actually very beneficial when it comes to bone health.
Evidence during numerous studies have shown that a diet rich in omega 3 fatty acids can decrease the rate of
bone breakdown and help to keep overall bone formation at a constant level. (5)
Nuts and Weight Loss
Contrary to popular belief, nuts do not make you fat. The main reason to moderate your consumption is because
most nuts (excluding walnuts) are top-heavy in omega 6 and this can mean that if you eat too many, your omega
3 and omega 6 ratio will be off.
If you do decide to eat walnuts and other nuts regularly, make sure that you are getting sufficient omega 3 by
taking flaxseed oil and/or fish/krill oil on a daily basis to balance things up.
There is strong evidence that eating a regular amount of nuts can actually help you to lose weight. ( 6)
A recent study of 13,000 people by the Journal of the American College of Nutrition found that a regular intake of
nuts was associated with:-
Decreased body mass index, waist circumference and lower weight.
Lower systolic blood pressure.
Decreased prevalence of cardiovascular disease, type 2 diabetes, and metabolic syndrome.
What Are Best Ways to Eat Walnuts
Unless you have a nut allergy, we recommend that you start adding walnuts to your diet as soon as you can. The
good news, is that they are dead easy to incorporate into many of your daily meals and snacks.
There are a number of ways you can eat walnuts. These include:-
Eating them plain as a snack
Add to them to salads
Toss into your favorite pasta dish
Mix in with your cereal
Add to a stir fry
If you are eating your walnuts raw, it’s a good idea to eat the waxy outer skin as well as this is the main source of
all those fantastic nutrients.
Try to make sure that you are purchasing raw, organic walnuts/nuts and make sure that they are unpasteurized
and non-irradiated.
How Many Walnuts Should I Be Eating?
In the many tests and studies that have been done to ascertain the health benefits of walnuts it has been
suggested that around two ounces per day is a good starting point.
You don’t necessarily need to go overboard, just make sure that walnuts are a consistent part of your diet and that
you try to incorporate them into your meals whenever possible.
Contributed by – Dr. Lloyd Jenkins, ND – Owner of the Budwig Cancer Center
SOURCES
1. http://www.sciencedaily.com/releases/2013/07/130716120026.htm
2. http://www.webmd.com/breast-cancer/news/20090421/walnuts-fight-breast-cancer
3. https://umm.edu/health/medical/altmed/supplement/alphalinolenic-acid
4. http://www.webmd.com/food-recipes/features/the-new-low-cholesterol-diet-walnuts
5. http://www.nutraingredients.com/Research/Omega-3-rich-walnuts-linked-to-improved-bone-health
6. http://www.ncbi.nlm.nih.gov/pubmed/22331685
http://www.aicr.org/foods-that-fight-cancer/walnuts.html#intro
http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx
http://www.cancertutor.com/ellagicacid/