Health Benefits of Walnuts

Walnuts are an excellent way to add extra flavor and nutrition to most meals. Walnuts are packed full of omega-3 essential fatty acids which provide health benefits such as cardiovascular protection, promotion of better cognitive function and anti-inflammatory benefits helpful in asthma, arthritis, eczema and psoriasis (www.whfoods.com). Research has proven that by adding Omega 3’s from nuts, including walnuts, to a diet has just as much impact on blood pressure as Omega-3’s in fish. In a season where the flu scare is heightened, walnuts provide an antioxidant compound referred to as ellagic acid which supports the immune system! For every 3 ounces (100 grams) of walnuts there are more than 20 mmol of antioxidants (Blomhoff, Carlsen, Anderson, & Jacobs, 2006)!

Along with the cold’s and flu in winter time also come all of the high fat holiday meals. A study completed on two groups of individuals with high cholesterol compared the impact of adding either olive oil or walnuts to high fat meals and the effect on the individual’s blood flow. The group who added walnuts to their high fat diets actually increased blood flow by 24%, while the olive oil group’s blood flow actually decreased. (Cortez, Nunez, Cofan, Gilabert, Perez-Heras, Casals, Deulofeu, & Ros 2006). This doesn’t mean of course that we can all eat high fat meals all season long and expect to pop a handful of walnuts and counteract the negative effects on our cholesterol and blood flow. Rather, by incorporating walnuts into our every day healthy eating habits we will increase our blood flow and keep our hearts pumping for our Bootcamp 619 workouts!

Approximately 15% of the fat found in walnuts is monounsaturated fat. By adding a one ounce serving to a person can significantly improve the individual’s cholesterol profile. Walnuts also contain high levels of l-arginine, which is an essential amino acid which converts to nitric oxide and helps to allow our blood vessels to relax and keep the walls of the vessels clear and smooth (Tapsell, Gillen, Patch, Batterham, Owen & Bare 2004).

By now we all know that increasing our intake of Omega 3’s is important in a healthy diet. But what you might not know is how simple it is to actually increase the supply of Omega 3’s in your body. By eating just 4 walnuts per day, you can significantly increase your supply of Omega-3’s and if done on a consistent basis can have a long lasting effect on your overall health (Marangoni, Colombo, Martiello, Poli, Paoletti & Galli 2007). So whether it’s in your oatmeal after a good workout or grabbing a handful on your way out the door…adding a few walnuts to your diet will positively impact several aspects of your overall health!