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We’ve known for some time
that nuts are a healthy addition to diet intake, but walnuts have
come forward as a particularly wise nut choice.
Current research has
implicated the following health benefits when 1.5 ounces (20
halves/278 calories) of walnuts are eaten daily:
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Reduces both total and LDL ("bad") cholesterol
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Boosts immune system due to rich antioxidant content
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Protects the heart because of the healthy fat content
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Improves cognitive and motor function
Walnuts are a high protein
food and an excellent addition to vegetarian diets. As with most
nuts, they have a gentle laxative effect on the body, lubricating
the large intestine.
They are also a good source
of Vitamin E, a powerful antioxident .
Choosing Walnuts
When
purchasing whole walnuts, choose ones that feel heavy for their
size. Due to their high fat content, walnuts are extremely
perishable.
Shelled walnuts should be stored in an airtight container in the
refrigerator, where they will keep for six months or you can put
then in the freezer for up to one year. Unshelled walnuts should be
stored in the refrigerator or a cool, dry, dark place where they
will stay fresh for up to six months.
Roast Them Up!
To roast walnuts, place them in a single layer on a
baking sheet in a 160-170 degree oven for about 20 minutes. This
preserves their
healthy oils.
Sources:
Tufts University Health & Nutrition Letter
July 2009, Environmental Nutrition August 2009, UC Berkeley
Wellness Letter September 2009, British Journal of Nutrition
April 2009.
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