Surprising predictions part 4

The Wonders of Walnuts: Why You Should Eat More of These Little Nutty Powerhouses

Walnuts are one of those foods that everybody seems to love, but few people know about. 

Sure, walnuts are great for you, but do you know why? Do you have any idea how great they can be for your body and mind? In this article, we’ll look at some of the many benefits of walnuts, so that you can decide whether or not these nuts are right for you. 

If they are, then check out the list of ways to add them to your diet below! And if they aren’t, you can always go and find another article to read!

Health Benefits of Walnuts

There’s no shortage of health benefits associated with eating walnuts, which is why it’s important to include these tasty nuts in your diet. 

Not only are they a great source of antioxidants and vitamins, but they can also help lower cholesterol levels and may reduce heart disease risk factors such as high blood pressure. 

How do walnuts provide so many health benefits? The answer has to do with their high levels of omega-3 fatty acids, phytosterols and antioxidants. It’s because of these healthy compounds that you should make walnuts a regular part of your diet. 

Read on for more details about how walnuts can benefit your health! There’s no shortage of health benefits associated with eating walnuts, which is why it’s important to include these tasty nuts in your diet. 

Not only are they a great source of antioxidants and vitamins, but they can also help lower cholesterol levels and may reduce heart disease risk factors such as high blood pressure. 

How do walnuts provide so many health benefits? The answer has to do with their high levels of omega-3 fatty acids, phytosterols and antioxidants. 

It’s because of these healthy compounds that you should make walnuts a regular part of your diet.

It turns out that the fat content in this particular type of nut isn't all bad news after all. Omega-3 fatty acids can actually decrease inflammation in the body and help protect against cardiovascular disease. 

One study found that people who ate 4 ounces of walnuts each day for six weeks showed an improvement in their antioxidant status and an increase in HDL cholesterol (the good kind) compared to those who didn't eat any at all. 

Another study reported improved vascular reactivity (which means better blood flow) among those who added walnuts to their diets versus those who didn't eat them at all over six weeks. 

So while they might not be low-calorie, adding some healthy fats into your diet might actually have a positive effect on your health! Continuation (six+ sentences.

And if you're not much of a fan of just straight up nuts, try grinding them up into powder form and incorporating them into recipes like banana bread or cookies - it's a quick way to sneak these beneficial little nuts into other foods. 

So while they might not be low-calorie, adding some healthy fats into your diet might actually have a positive effect on your health! And if you're not much of a fan of just straight up nuts.

Try grinding them up into powder form and incorporating them into recipes like banana bread or cookies - it's a quick way to sneak these beneficial little nuts into other foods. 

If you haven't yet added walnuts to your diet, now is as good a time as any! Try out any of these 10 walnut-based dishes for variety in your cooking routine and reap all of their wonderful benefits. 

Also remember that walnuts are available year round (but look for them during autumn for best flavour) so there's never an excuse not to start adding them right away.

It turns out that the fat content in this particular type of nut isn't all bad news after all. Omega-3 fatty acids can actually decrease inflammation in the body and help protect against cardiovascular disease. 

So if you want to boost your health and add some tasty dishes into your life, go ahead - give walnuts a try today.

Ways To Enjoy Walnuts

Having a handful of walnuts with your morning oatmeal, sneaking them into your salads and even sprinkling them on fruit will help you reach your daily quota—and you won’t be able to taste them! They don’t have much flavor so they work really well in baking applications. 

In other words, you can use ground walnut flour as a stand-in for wheat flour; try it out in brownies or cookies! You can also use whole shelled walnuts (without peeling) and chop them up yourself if you like things chunkier. 

Just make sure you wash the pieces thoroughly first. It’s important to keep in mind that not all nuts are created equal, when comparing calories and nutrition content from walnuts vs. peanuts. 

Although both are good sources of omega-3 fatty acids, peanut butter is higher in protein than walnuts (but peanut butter does contain more saturated fat). When comparing calories, 100 grams of walnuts has 322 calories whereas 100 grams of peanuts has 391. 

With regards to calcium, 100 grams of walnuts contains 115 mg while 100 grams of peanuts contains 178 mg. However, when it comes to fiber content per serving size, 10 grams of chopped raw almonds has 3g whereas 10 grams of chopped raw walnuts has 5g. 

If you find it difficult to eat enough servings each day, just remember that there are approximately 22 servings in one pound! A lot of times people feel guilty about eating too many nuts because they fear gaining weight, but research has shown that the opposite is true. 

Eating healthy fats such as walnuts actually helps maintain lean muscle mass and reduces abdominal obesity. Also, by including more healthy fats in your diet, you will increase HDL cholesterol levels (the good cholesterol), which lowers your risk for heart disease. 

One hundred grams of walnuts provides 18% of the recommended dietary allowance for copper, which helps protect against Alzheimer's disease and osteoporosis by strengthening bones. 

One hundred grams of walnuts also provides 20% of the recommended dietary allowance for manganese, which plays an essential role in energy production and antioxidant protection. 

Lastly, consuming 100 grams of walnuts provides 17% of the recommended dietary allowance for magnesium. Magnesium promotes cardiovascular health, helps regulate blood sugar levels and keeps muscles relaxed. 

As mentioned before, manganese is necessary for energy production and protecting cells from oxidative damage. Lastly, copper is involved in building new cells and maintaining bone strength. 

Another thing to note about walnuts is that they contain high amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid. One ounce (28 g) of walnuts contains 7 g ALA, which converts to EPA and DHA in the body. 

Remember that it takes less than a minute to get 2 g of omega-3s per day! That’s all it takes to get the benefits of walnuts! But the list of benefits doesn't stop here. 

Walnuts are a source of potassium, which is beneficial for controlling blood pressure and regulating kidney function. One ounce (28 grams) of walnuts contains 54 mg of potassium, which is 4% of the RDA. 

There are a number of other minerals in walnuts as well, such as iron, zinc and selenium. 

One ounce (28 grams) provides 8% of the RDA for iron and 11% for zinc! Not to mention, walnuts provide 2 grams of dietary fiber per serving--more than any other nut! In addition to boosting metabolism and keeping you full longer. 

That amount also has been associated with reducing LDL cholesterol levels. Walnuts are also a rich source of omega-3 fatty acids, which are extremely beneficial for the brain. 

Researchers found that in the short term, walnuts improved cognitive performance and mood. In a six-month study, researchers found that those who ate walnuts as part of their diet had better attention span and mood than those who didn't. 

And it gets even better! Walnuts also help fight inflammation and they can help lower cholesterol levels and triglycerides (a type of fat) in the blood. 

One ounce (28 grams) of walnuts contains 6 grams of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid, making it a very healthy snack option!

Where To Buy

Buy walnuts in bulk at Sam's Club, BJ's or Costco for a fraction of what you'd pay in a store. It is worth noting that roasted nuts are better than raw ones as they're easier to digest and may help reduce calories. 

The omega-3 fatty acids in walnuts also become more absorbable when they're roasted, so you might want to experiment with soaking raw nuts to get some of their benefits. 

Just two tablespoons contains 13 percent of your daily value for vitamin E (which helps fight free radicals) and 4 grams protein. So add some to your favorite salads or incorporate them into baking recipes like cakes and cookies. 

Just a few will give your sweets a boost! If you need ideas on how to use these wonderful little nutty powerhouses, try these yummy recipes from around the web What's your favorite way to eat walnuts? Share it with us in the comments below. 

You can find all kinds of great ways to consume walnuts, but here are three recipes we love. They’re both simple enough that almost anyone can make them! For even more inspiration, check out these other delicious recipes using the tiny nutty powerhouse. 

Try adding an ounce or two of chopped walnuts to baked goods such as banana breads and muffins — they’ll add fiber and protein while adding just a bit of crunchiness. 

Looking for something savory? Simply drizzle chopped walnuts over green beans sautéed in olive oil and garlic; serve with brown rice — it’s an easy side dish that goes great over any type of meat entree. 

Feeling adventurous? Take this recipe for vegan pomegranate walnut cake to the next level by substituting 2 eggs for egg substitute powder. 

Whisk together dry ingredients, whisk together wet ingredients, then mix the two together with a hand mixer. Pour batter into cake pan and bake until toothpick inserted comes out clean. 

It’s not only delicious but gluten-free too! Plus, each slice has about 20g of carbs and 5g fat, making it a healthier alternative to many cakes. 

Remembering to take care of your body means eating healthy food and incorporating walnuts into dishes you already enjoy. 

One tip I always recommend is trying new recipes every now and again  instead of getting bored with old standbys. 

Once you start incorporating them into every meal you'll never look back! Start your day with a walnut breakfast bar and be sure to include them in your snacks throughout the day. 

With a light, creamy texture, they make for a perfect addition to smoothies. Not ready to commit? Start by snacking on them during your next Netflix binge — you'll feel refreshed and satisfied! And of course, there's nothing more satisfying than cooking with walnuts. 

Add them to your favorite stuffing for a nice hint of nutty flavor, or sprinkle them on top of your favorite dessert for a burst of sweetness. 

Just one taste and you'll see why walnuts are the reigning king in the nut world! You can make a quick, healthy snack by mixing them with a little dark chocolate and some nuts. 

You'll end up with a tasty and wholesome treat that you'll keep coming back to. Mix in a tablespoon of chopped walnuts into your next batch of granola bars or energy balls for added protein and antioxidants. 

We can't forget about desserts either — add them to your favorite ice cream or hot fudge sauce for an amazing twist on traditional flavors. Finally, you could cut down on unhealthy cravings by eating walnuts as part of your diet. 

Many people have found success with the 30-day healthy junk food challenge by including unprocessed foods that are naturally low in sugar and high in nutrients. 

Just remember to stay within the recommended servings! If you're ever unsure, stick to 1-2 ounces of walnuts per day and try not to go over 3 ounces.That way you'll get the benefits without the risk of overdosing on fat and calories.