Let's go nuts.... walnuts!

Here's another in the nutty series!

My all time favourite nut... the nut of nuts! The WALNUT

This walnut bears an amazing resemblance to a brain! Isn't nature incredible!! This is no coincidence considering the brain boosting vitamins and minerals in these little wonders!

Here's a bit of info on the walnut:

Walnuts are rich source of energy and hold several health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness.

They are rich source of monounsaturated fatty acids (about 72%) including oleic acid and an excellent source of all important omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular consumption of walnuts in the diet, therefore, may help in lowering “bad cholesterol” (LDL) and increasing “good cholesterol” (HDL) levels in the blood.

Eating as just as an handful (25 g) of walnuts every day can provide about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies suggest omega-3 may also help lower blood pressure, cut-down coronary artery disease and stroke risk, and offer protection from breast, colon and prostate cancers.

Additionally, they are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity (stop us going rusty on the inside!),  including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds known to have potential health effects against cancer, aging, inflammation, and neurological diseases.

Scientists have recently discovered that walnuts possess highest levels of popyphenolic antioxidants than any other common edible nuts. Eating as few as six to seven walnuts a day could help scavenge almost all of disease causing free radicals from the human body.

Further, they are an excellent source of vitamin E, which is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.

They are also packed with several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

They also very are rich source of minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.

Does that sound like enough super-stuff?

It is interesting to know all those micro-nutrients but the main reasons to remember are - it is a whole food, it contains healthy fats that we need and yum - they taste just great!

So how many and how?

- about 6-7 walnuts per day - just eat them raw (with the skin as the skin contains a lot of the anti-oxidants)

- try them in a recipe such as this one: Stuffed cabbage with walnuts

Do you have a favourite way to eat walnuts?