HEALTHIEST NUT WALNUT

HEALTHIEST NUT WALNUT

Walnuts may be considered the king of nuts for health benefits, with a combination of more healthful and higher quality antioxidants, U.S. researchers say.

 Scientists at University of Scranton, Pennsylvania have recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of walnuts contain 13541 µmol TE (Trolex equivalents) of oxidant radical absorbance capacity (ORAC). Eating as few as six to seven average sized nuts a day could help scavange disease causing free radicals from the body.

Walnuts, a rich source of the omega-3 fat, alpha-linolenic acid (ALA), improve artery function after a high fat meal and may be even more important in a Mediterranean-type diet than olive oil in promoting heart health, suggests a small study from Spain (Cortes B, Nunez I, J Am Coll Cardiol).

The nutritional benefits  of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids.. There can be slight bitterness to this skin, and that's often the reason that for removing it. However, we encourage you not to remove this phenol-rich portion.

Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Some phytonutrients found in walnuts - for example, the quinone juglone - are found in virtually no other commonly-eaten foods. Other phytonutrients - like the tannin tellimagrandin or the flavonol morin - are also rare and valuable as antioxidants and anti-inflammatory nutrients. These anti-inflammatory and antioxidant phytonutrients also help explain the decreased risk of certain cancers - including prostate cancer and breast cancer - in relationship to walnut consumption.

Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.

  In addition, they are also excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E 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. 

 These nuts are packed with many 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 like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Potassium 375-500 ,Calcium13-91 , Magnesium189-278 (Mg/100g). Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as co-factor for anti-oxidant enzymes such as glutathione peroxidases.
 

Walnuts a Brain Food

Walnuts have often been thought of as a "brain food," not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in question is in your brain.
Epidemiological studies in various countries including the U.S. suggest a connection between increased rates of depression and decreased omega-3 consumption, and in children, the relationship between low dietary intake of omega-3 fats and ADHD has begun to be studied. A recent Purdue University study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioral problems. In the Purdue study, a greater number of behavioral problems, temper tantrums, and sleep problems were reported in subjects with lower total omega-3 fatty acid concentrations. More learning and health problems were also found in the children in the study who had lower total omega-3 fatty acid concentrations. 

 Heart Healthy

Some key research findings about walnuts and heart health:

Blood Quality - decreased LDL cholesterol; decreased total cholesterol; increased gamma-tocopherol; increased omega-3 fatty acids in red blood cells (alpha-linolenic acid) .

Vasomotor-  Tonedecreased aortic endothelin; improved endothelial cell function .

Risk of Excessive Clotting - decreased maximum platelet aggregation rate; decreased platelet activation.

 Risk of Excessive Inflammation - decreased C reactive protein (CRP); decreased tumor necrosis factor alpha (TNF-a).

Reduce problem in Metabolic Syndrome

Metabolic Syndrome (MetS)  isn't so much a "disease" as a constellation of problematic and overlapping metabolic problems including excessive blood fats (triglycerides), high blood pressure, inadequate HDL cholesterol, and obesity (as measured by waist circumference, and/or body mass index). Recent studies have shown that approximately one ounce of walnuts daily over a period of 2-3 months can help reduce several of these MetS-related problems. In addition, addition of walnuts to participant diets has also been shown to decrease "abdominal adiposity"—the technical term for the depositing of fat around the mid-section. Importantly, the MetS benefits of added walnuts have been achieved without causing weight gain in any the studies we've seen to date.

Help prevent Gallstone

Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of walnuts as an afternoon pick me up, or tossing some walnuts on your oatmeal or salad.

Benefits in Treatment of Type 2 Diabetes

Although we think about type 2 diabetes as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. In this context, consumption of walnuts is establishing a more and more impressive research track record. Increased flexibility in the response of the cardiovascular system following meals has been a repeated finding in research on walnuts. A variety of different measurements on blood vessel functioning (including their measurement by ultrasound) show a relatively small amount of daily walnut intake (1-2 ounces) to provide significant benefits in this area for persons with type 2 diabetes. Better blood fat composition (including less LDL cholesterol and less total cholesterol) has also been demonstrated in persons with type 2 diabetes. 

Protect Bone Health

Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal) .

Anti-Cancer Benefits

Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice. 

Helpful  for better sleep 

Want a better night's sleep? Melatonin, a hormone produced by the pineal gland, which is involved in inducing and regulating sleep and is also a powerful antioxidant, has been discovered in walnuts in bio-available form, making them the perfect evening food for a natural good night's sleep.
Melatonin has been shown to help improve sleep for night shift workers and people suffering from jet lag, but maintaining healthy levels of this hormone is important for everyone over the age of 40 since the amount of melatonin produced by the human body decreases significantly as we age, and this decrease in antioxidant protection may be related to the development of free radical-related diseases later in life.
In a study published in Nutrition, Russell Reiter and colleagues at the University of Texas have not only quantified the amount of melatonin present in walnuts-between 2.5 and 4.5 ng/gram-but have demonstrated that eating walnuts triples blood levels of melatonin and also increases antioxidant activity in the bloodstream in animals. 

Lower risk of weight Gain

A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.

Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."

Walnuts can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.

Five Steps to a Healthy Lifestyle

FIVE STEPS TO A HEALTHY LIFESTYLE

1                Get Active for an hour each day

Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Be patient. Change takes time.

     Benefits of active living:

·       Be healthier

·       Increase chances of living longer

·       Feel better about yourself

·       Have less chance of becoming depressed

·       Sleep better at night

·       Help to look good

·       Be in shape

·       Get around better

·       Have stronger muscles and bones

·       Help to stay at or get to a healthy weight

·       Be with friends or meet new people

·       Enjoy yourself and have fun

Do it your way

• Pick an activity you like and one that fits into your life. 
• Find the time that works best for you.
• Be active with friends and family. Having a support network can help you keep up with your program.
• There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing.
• Take a brisk walk around the neighborhood after dinner today.
• Make an activity plan for next week and write it on your calendar.
• Start small. Try taking a walk after dinner twice a week, or do sit-ups while you watch TV.
• Mix it up. Learn new stretches and warm-up exercises.
• Sign up for a fitness class if possible .
•  Choose an activity that’s new for  you.
• Wake up a few minutes earlier to go for a brisk walk  before breakfast.
• Walk or ride your bike to the store or coffee shop.
• Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.

Try some of these activities a couple of days a week :

• Heavy gardening (digging, shoveling)
• Lifting weights
• Push-ups on the floor or against the wall
• Sit-ups
• Working with resistance bands (long, wide rubber strips that stretch)

      Choose Water as a drink

Water has none of the sugar, found in fruit drinks, soft drinks, sports drinks and flavoured mineral waters.

   If you feel thirsty you’re probably already starting to dehydrate, so make sure you drink water regularly and especially before any physical activity.

  Have a few mouthfuls of water during any breaks in playing games or sport.

 After sport or exercise, drink plenty of water to make up for what you’ve lost in sweat.

Fruit juice, which contains Vitamin C, is often seen as a healthy choice of drink. However, fruit juice is high in sugar and kilojoules, just like fruit drinks, flavoured mineral water, energy drinks and soft drinks. For example, a 250ml cup of apple juice or cola contains up to six teaspoons of sugar. 
Add it up: just one can of soft drink per day means you’re adding 18 kilos of sugar to your diet each year!
You can have them occasionally, but these drinks are not a necessary part of a healthy diet. Use smaller glasses when drinking sugary drinks.

    Eat more Fruits and Vegetables

      Healthy eating includes eating at least five portions, and ideally 7-9 portions, of a variety of fruit or vegetables each day. Eating a variety of fruits and vegetables every day is healthy for you. They have vitamins and minerals that can help protect your health. Most are also lower in calories and higher in fiber than other foods. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.

    Benefits of eating more Fruits & Vegetables :

•  You have a lower chance of developing cardiovascular diseases due atheroma ('hardening of the arteries'). For example, heart disease, peripheral vascular disease, or a stroke.
• You have a lower chance of developing some cancers such as bowel and lung cancer.
• Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
• Contain plenty of vitamins and minerals, which are needed to keep you healthy.
• Are naturally low in fat.
• Are filling but are low in calories. So, they are ideal to keep your weight in control.

How to Increase Eating

Breakfast   -  Add some fruit to your cereal.

Snack -         Grab a piece of fruit.

Lunch -          Eat a big salad.

Snack -         Choose raw vegetables as an afternoon snack.

Dinner  -        Have two vegetables with dinner and eat fruit for dessert

     Turn off TV and Computer & Get Active

Spending too much sedentary or ‘still’ time watching TV, surfing online or playing computer games is linked to becoming overweight or obese. People who watch TV for more than 2 hours every day are more likely to have an unhealthy diet, less likely to eat fruit and less likely to be physically active. People who watch more TV are more likely to snack on foods that are high in sugar, salt or saturated fat when they’re watching TV.

• Set limits on TV viewing. If there is a specific program that you want to watch, turn the TV off once it is finished. Alternatively, record the program and watch it together later on.
• Set limits for computer games and being online – no more than 2 hours a day and not during daylight hours when you could be outside and active.
• Don’t watch  TV or computer in your  bedroom. Keep them in a common area of the family home so you can do other actives while watching TV.

    Eat Fewer Snacks And Choose alternative Healthier

You have striven to keep unhealthy foods out of the house to begin with, you must focus on developing a strong sense of self control because you will not always be in controlled situations. Start by focusing less on food. If you look forward to coming home from wherever you have been and having a nice little snack; stop this destructive habit! The more you think about food, the more you build up a temptation to overeat. Think of eating as a necessity, not a comfort thing. Drink tea, coffee or water to soothe yourself on returning home.

You can still allow yourself eating snacks, but eat slightly less and less frequently. A self-test to see if you're really hungry: if you search around the refrigerator and pantry, you are not really hungry; you're just eating compulsively. If you have a particular snack in mind, like eating an orange, you probably really do need nourishment. This is not to say, however, that just because you are craving ice cream it is alright to eat it. Remember to observe the distinction between mouth-hungry and stomach-hungry.

Cut down on the junk food. If you find the transition from junky food to healthier food too extreme, begin by buying less unhealthy foods. For example,; instead of ordering take  out pizza, make a home made veggie pizza. replace potato chips and french onion dip with apples and peanut butter or carrots and ranch/italian dressing. Replace soda with mineral water, malts/shakes with smoothies, and fruit snacks with an assortmant of berries

Avoid buying or accepting sweet and fatty foods! If these things aren't in your house then you can't be tempted by them! Especially dangerous foods that should be avoided are ice cream, cookies, any leftover desserts, potato chips, pie, and candy.

Keep the content of your snacks healthy. Try to balance them according to your meals. For example, if you ate cereal at breakfast, a cheese sandwich at lunch, and macaroni and cheese for dinner, you shouldn't have yogurt as a snack. Your best bet is to have a piece of fruit, snack bar, or a tasty vegetable, like carrots or baby tomatoes.

For example, replace potato chips and french onion dip with apples and peanut butter or carrots and ranch/italian dressing. Replace soda with mineral water, malts/shakes with smoothies, and fruit snacks with an assortmant of berries.

Remember the crucial steps in eating spur-of-the-moment healthy snacks:

First- be sure you buy predominantly healthy foods. This means avoiding anything the has a lot of trans fat, calories, or starch (especially sugar).

Second- try to exercise self-control. Too much of anything is bad for you, so don't eat huge snacks.

 Third- don't focus or depend on your snacks. Only eat them when you are actually hungry. Fourth, when you do eat snacks, eat something that will supply you with nutrients lacking from your meals.

Finally, you can always count on whole grain foods, fruits, vegetables, and most unprocessed foods to be relatively healthy.