Walnuts are a Great Healthy-Heart Superfood!

A new scientific study has put walnuts at the top of the list for healthy heart superfoods.  Not only do they contain the highest level of antioxidants when compared to other nuts, but they also have the most high quality antioxidants. 

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Dr Vinson, from the University of Scranton in Pennsylvania who held the study, found that walnuts had higher antioxidants than peanuts, almonds, pecans, pistachios, macadamia and brazil nuts.  Walnuts contain almost double the amount of antioxidants in one handful in comparison to other commonly consumed nuts. 

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The Daily Mail reports that regular consumption of nuts, walnuts in particular, help to keep the heart healthy, fight against certain types of cancer, gallstones, and type 2 diabetes.  To get the full health benefits from walnuts it is best to eat them raw or unroasted, this is because the process of roasting reduces the quality of the antioxidants in the nut.

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Unfortunately we do not eat enough walnuts, many people are concerned about the high calorific content, but it should be noted that nuts contain healthy fats.  They contain polyunsaturated and monounsaturated fats rather than artery clogging fat.  It is rare for someone to put on weight as a direct result of eating too many nuts, there are usually many other contributing factors.

Helpful info:

  • Nuts help you to feel fuller for longer which will result in you eating less throughout the day.
  • Have small portions of nuts at least 3-4 days per week, more if you can. 28 grams is considered one portion.
  • Dr Vinson claims that just 7 walnuts per day is enough for you to reap all of the health benefits.
  • Eat more nuts as part of a healthy diet.

Eatingwell.com have some delicious and healthy recipes for walnuts if you would like to try some variations of the nut, but as mentioned it is also best to try to have the nut raw sometimes. Click the link below for recipes http://www.eatingwell.com/recipes_menus/collections/healthy_walnut_recipes 

 

The apricot-walnut ceral bars (pictured above) are my favourite, they are delicious and easy to make.

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