Walnuts: Crack Open Daily For Your Health

It looks a bit like the human brain and, guess what, it’s even good for that organ. Here are all the reasons this nut is one heck of a nutritional superstar.
Ancient Romans regarded walnuts as food for the gods. And in 16th and 17th centuries, people used walnuts to treat head ailments, boost intellect and induce calm. The black walnut is native of North America, but the English walnut dominates the market place. Walnuts are the only nut that supply significant amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid credited with several health benefits, most notably for the heart and the brain. About 30gm of walnuts more than satisfies the suggested daily intake of ALA. Walnuts also deliver the minerals copper, phosphorus, magnesium and manganese. Research suggests that eating walnuts can calm inflammation of blood vessels and lower blood cholesterol levels.
What about walnuts and your waistline? Like all nuts, walnuts are rich in fats, but mostly the beneficial unsaturated kind. As long as you keep calories in balance with exercise, walnuts won’t add inches. A study found that women who ate at least 140 Gms of nuts a week were less likely to develop type 2 diabetes during 16 years of follow-up. A small hand full a day is likely good for your health.
When buying nuts in the shell, pick intact shells that are heavy for their sizes. For freshness, buy them packaged, not from bins. Store in a cool, dark, dry place; they’ll keep six months. Walnuts are tasty on their own, but they also pair well with other healthful foods. Sprinkle chopped walnuts onto breakfast cereals, sautéed vegetables and salads; stir into low-fat yogurt, quick bread batters and chicken salads.