Walnuts

Eating walnuts is a great way to add good nutrition and flavor to a snack or meal. Walnuts are the edible nuts of the genus Juglans (walnut tree). It consists of a very hard outer shell. The kernel, inside the shell, resembles a butterfly and is usually light brown in colour.

Walnuts are a great source of omega-3 fatty acids. As a matter of fact, only 1/4 cup provides over 90% of the daily value of omega-3 fatty acids. Some of the health benefits include cardiovascular protection, improved cognitive function, anti-inflammatory properties (helpful with rheumatoid arthritis, asthma, eczema, psoriasis), and supports the immune system by acting as an antioxidant. A study was performed in 2006 where over 1100 different foods were tested for antioxidant properties. Walnuts were ranked 2nd to blackberries. It was also reported that there are over 10 different antioxidants in walnuts. Along with pecans and chestnuts, walnuts have the highest content of antioxidants in tree nuts.

Approximately 15% of fats found in walnuts are monounsaturated. They have been found to have positive effects on high cholesterol levels.

Since walnuts have a high concentration of omega-3 fatty acids, they have beneficial effects on the cardiovascular system. They help to prevent irregular heart beats, decreasing the likelihood of blood clots, improves the ratio of good cholesterol to bad cholesterol, and decreases inflammation. Researchers have found that omega-3 fatty acids found in walnuts have just as much an impact on blood pressure as seen from omega-3's in fish.

L-arginine, an essential amino acid, is found in high levels in walnuts. L-arginine is important in keeping the blood vessel walls smooth and relaxed. This helps control high blood pressure.

The U.S. Food and Drug Administration, in March 2004, claimed that "eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

Having trouble sleeping at night? Try snacking on some walnuts before bed. Melatonin has been found in adequate amounts in walnuts which helps promote sleep. It is beneficial for those who work shift work or are jet lagged. Past the age of 40, the body's own production of melatonin decreases significantly. A study performed at the University of Texas has found that eating walnuts triples blood levels of melatonin in the blood.

Storing walnuts is pretty simple. Placing them in an airtight container and in the freezer will maintain their freshness and prolong their 'shelf life'.

Next time you have a salad just crush up a few walnuts and throw them on top. Or if you're craving that late night snack, grab a handful of walnuts and enjoy.