Tuesday, July 11, 2017

JUST BY USING 2 INGREDIENTS YOUR PORES WILL DISAPPEAR FOREVER AND YOUR FACE WILL BE CLEANER THAN EVER!

JUST BY USING 2 INGREDIENTS YOUR PORES WILL DISAPPEAR FOREVER AND YOUR FACE WILL BE CLEANER THAN EVER! Admin | June 29, 2017 | Recipes | No Comments Numerous people are dealing with big pores and it is not only those people that have oily skin and are under stress but it is also common problem for those who have oily t-zone. The skin might even look like it is uneven because of the pores and dust and grime is collected on the skin. These people have tried different methods and many of them are not having effect because the pores keep coming back. Luckily those people can try some of these following natural remedies that can be their solution for this problem forever. 1. Lemon juice and tomato – All you have to do is to make a puree out of two tomatoes, and after that do add a couple of drops of lemon juice and until a thick paste is formed to mix them well. This paste should be applied directly on the affected areas and to leave it to act for about 15 to 20 minutes and after that to wash it off with water. 2. Lemon juice and pineapple –All you need to do here is to mix a couple of drops of lemon juice and 2 tablespoons of pineapple juice and to apply it on the face with the help of light cloth. Before washing your face with water wait 10 minutes so the mixture can act. 3. Lemon juice and egg white – All you have to do here is to mix few drops of lemon juice and two egg whites and to mix until a thick paste is formed. That paste should be applied on the face and you should wait 15 to 20 minutes so it can act before washing it off with water. 4. Lemon juice and almond – Here you just need to soak a few almonds over the night and in the next morning to grind them and to make a paste and after that to blend it with adding one teaspoon of lemon juice into it. This should be applied on the affected areas and to wait 20 to 25 minutes before washing it off. 5. Cucumber, lemon and rosewater – Here you should start with peeling the cucumber and to leave the fleshy part. After that spread, the mixture that you should make of few drops of lemon juice and one teaspoon of rosewater on a light cloth and apply it on the face and wait 15 minutes before washing it off. Source:http://www.myhealthylifevision.net

Alkaline Foods That Help Treat Gout, Diabetes, Cancer

Close Just Amazing Recipes about 2 weeks ago 10 Alkaline Foods That Help Treat Gout, Diabetes, Cancer

Brain Foods

Power of Positivity on Sunday · Top 10 Foods For The Brain Medication doesn't work for everyone. THESE foods will help! 1,425,096 Views Oscar del Rosario LikeCommentShare Chronological 31K The Purple Flower and 31K others 45,541 shares Comments 10 of 1,253 View previous comments Divina Gabunada Divina Gabunada Alex Arca 🙌🏼 Like · Reply · 1 hr Hind T. Hammadi Hind T. Hammadi Ziad Rahim I should eat more broccoli, right 😅🤤 Like · Reply · 1 hr Nicole Dixon Nicole Dixon Laura Brandt Like · Reply · 55 mins Sacha Sooklalsingh Sacha Sooklalsingh Alissa Sooklalsingh Like · Reply · 42 mins Jason D. Manolong Jason D. Manolong Aimee Grace Like · Reply · 34 mins Prame Francis Massey Prame Francis Massey Walmart here I come 😀😀😀 Like · Reply · 31 mins KaetherIn Lanticse KaetherIn Lanticse Angel #1) Avocado Like · Reply · 1 · 30 mins 1 Reply Charm Infante Punzalan Charm Infante Punzalan Jhem😂 Like · Reply · 25 mins Lina Andrejevna Sulga Lina Andrejevna Sulga Moayad Haj Hasan Like · Reply · 19 mins Asma Ahmad Asma Ahmad Asad Amir Amaan Amir Like · Reply · 16 mins Oscar del Rosario Write a comment... Choose File

Discover New, Engaging & Trending Content For Your Audience Feed your social channels and blogs with relevant Articles, Videos, Images, Gifs and Quotes!

ContentStudio Product Pricing Integrations Login Sign Up Discover New, Engaging & Trending Content For Your Audience Feed your social channels and blogs with relevant Articles, Videos, Images, Gifs and Quotes! Sign up for free contentstudio Content Curation Made Push-Button Simple ContentStudio gives you the ability to discover topic-relevant content filtered by social shares, different media types and virality. Select posts individually from your topic feeds or setup an automation campaign with your own rules to publish content automatically to your selected channels. content discovery Discover Create your own topic feeds using relevant search terms and domains to monitor content from web and social media. publish content Publish Annotate, publish or schedule content to multiple social and blogging channels at once from one single platform. amplify content Amplify Use our amplification tools such as hashtag suggestions, post recycling and image enhancer to get 3X engagement. social media management Social Media Management Made Easy Forget about logging into multiple social networks and manage all of your social profiles, pages and groups from a single intuitive platform. Keep your social accounts updated with the best content your audience loves to read and share. Inspiring content at your finger tips Discovery Find top performing content in your industry through quick search or create custom topic feeds that will keep updating with new content relevant to your keywords or sources. Keep yourself on top of trending content from around the web, Facebook, Twitter, Youtube, Dailymotion and Imgur. A variety of filters help you quickly find the right sources of inspiration. Learn More content discovery content curation Create new content hassle-free Composer Craft compelling content for you blog or social media from an intuitive editor powered with content suggestions and SEO optimization toolbox. For social media posts you also get hashtag suggestions and image editor to quickly enhance your images. Learn More Stay on track with editorial calendar Planner Streamline you content workflow by collaborating with your team members and planning month-long campaigns from an interactive calendar. Plan, review, schedule and execute from a single place and be in control of your content and social media strategy. Learn More content planner content automation Keep your audience engaged - automatically Automation Setup campaigns and enjoy relevant & targeted content posting to your channels without any human intervention. Advanced rules help in filtering content according to your own needs. Set & forget scheduling options make your social pages grow on autopilot. Learn More Works with the Most Popular Marketing Platforms Third-Party Integrations Choose from a wide range of integrations — including all major email marketing services — and send your new leads straight to the tools you already use. See All Integrations third-party integrations More than 1200+ businesses already trust ContentStudio Sign up for free Plan and Pricing The only platform you will ever need for your content marketing and Social media management. © 2016 - 2017 Contentstudio Products Discovery Curation Automation Planner Publish Analytics Coming Soon Resources Blog Knowledgebase Changelog Support Legal Terms & Conditions Privacy Policy Contact Us

This Man Wants to Remind Indonesia That Food Comes From the Earth, Not an App ADI RENALDI Jul 10 2017, 7:00pm

Semua foto oleh penulis. FOOD This Man Wants to Remind Indonesia That Food Comes From the Earth, Not an App ADI RENALDI Jul 10 2017, 7:00pm Oh, and he fed Obama too. Bumi Langit is more than a mere restaurant to owner Iskandar Waworuntu. It's a physical representation of his entire philosophy on food and the earth—one that was distilled after years of traveling throughout Indonesia to learn about farming, permaculture, and the natural balance of the ecosystem in the country's fields and paddies, not the classroom. "Farming is a way of living that involves every kind of aspect of your life," Pak Is, as his friends call him, told me. "Food is the most fundamental aspect of life. You are what you eat." The restaurant, which is located about 20 kilometers from downtown Yogyakarta in the hills of Imogiri, was more crowded than usual when I arrived. Former US President Barack Obama had just eaten lunch at the spot a few days earlier during his post-presidency holiday in Indonesia. Obama's visit helped Bumi Langit achieve a level of popularity not usually bestowed on restaurants that come with their own credo and a commitment to organic farming—outside Bali's yoga and spiritualism mecca of Ubud, of course. The newfound popularity was a windfall for a traditionally minded restaurant that serves old-school Javanese food. But it was also a lot of work for a place that hosts educational tours for school children and runs its own organic, permaculture farm as well. "I feel very humbled by the Obama's visit," Pak Is told me. "Now the restaurant has become more crowded, so I have to be careful." Bumi Langit is one of the pioneers of permaculture in Indonesia. The agriculture practice, which works with the land in its natural state to create a more holistic form of farming, is slowly gaining traction in Indonesia—a country that before independence was a mostly agrarian nation. Today, agriculture employs more than 40 percent of the total workforce, and is responsible for more than 14 percent of the Gross Domestic Product. But a lot of that workforce labors on large-scale industrial palm oil, coffee, and pulpwood plantations owned by multinational corporations. Pak Is is talking about a more down-to-earth homestead kind of farming here. Back in 1995, Pak Is, then a teenage boy, dropped out of school and embarked on a journey through Java and Sumatra to learn as much as he could about permaculture farming. He told me that the only way to learn how to actually farm was on the farms themselves. The skills he learned on the road—and the self-discovery—could never be found in a classroom, Pak Is told me. When he returned to Jogja, Pak Is took a job at Bengkel Teater, which was founded by the city's famed activist, writer, and director WS Rendra. Pak Is told me that he enjoyed the work, but he couldn't shake his love of farming. Permaculture was his true passion, he said. Pak Is sees farming as a self-sustaining economic model, one that isn't trapped in the typically exploitative systems of capitalism and world trade. He found three acres of land in the Imogiri hills outside downtown Jogja in 2006 and established the Bumi Langit community. Initially, people laughed at Pak Is. His land was barely fertile, and the whole endeavor seemed destined to fail. Pak Is wasn't born into a family of farmers, and few had time for a city guy who came down to Imogiri with all these ideas about "holistic farming." But Pak Is drilled deep wells and used the permaculture techniques he learned on the road to make the ground fertile. His farm tried to limit the use of chemicals, composted excess food and organic scrap, and turned animal manure into biogas. By the time Pak Is opened his own restaurant, the locals weren't laughing anymore. Pak Is took the ethics of his farm further, taking a similar approach to his own life. He never uses plastic, makes his own soaps, and keeps his farm off the electrical grid. Most of the time, Bumi Langit uses solar power. But during the rainy season, when the skies are dark with clouds, the farm still needs to rely on a diesel generator, he admitted. He offered to show me around his farm. Bumi Langit is a beautifully natural place. The farm is surrounded by the forest. The buildings are constructed in traditional Javanese architecture out of wood grown specifically for the house so that they doesn't tax the nearby forests. The farmland itself is built out of irrigated terraces. Chickens wander free range everywhere. A pond of fish sat next to some of the vegetables. The whole place looked like an idyllic farm, aside from the fact that I didn't see that many people around working. Pak Is told me that Bumi Langit wasn't able to produce the same amount of food as a larger, more industrial farm. He kept things small and manageable to maintain the ethics of the place. "We're in a state where we're not in charge of our food," he explained. "We no longer know where our food comes from. We have become more dependent on the industry." Pak Is opened the Bumi Langit restaurant in 2014 on the advice of a friend who said he felt bad always eating Pak Is' food without paying for it. It's far from one of the most-popular spots in Jogja—a city with a rich culinary scene and a steady stream of new tourists. It's also far from expensive. The 12-person Obama party ate for less than Rp 4 million ($298 USD)—or about $24 USD a person for a totally organic handmade meal. It's more pricy than a meal at the local warung, but still far less than a fancy meal at one of the city's trendy tourist spots. I stopped to eye the menu on the way out the door. They were serving Ayam Goreng Bahagia and Ayam Geprek Kecombrang. I chose the second dish, eating perfectly fried chicken with kecombrang flowers that are apparently good for your health. I then ate fruit jam kefir and mango ice cream made from pure coconut milk for dessert. For a brief moment I felt like Obama. And that's not half bad. FARMING BARACK OBAMA INDONESIA YOGYAKARTA ORGANIC FOOD BUMI LANGIT JOGJA PERMACULTURE

Thursday, July 6, 2017

growth and development, sperm generation, digestion, and nucleic acid synthesis.

Home ›Seeds and Nuts ›Walnut 11 Incredible Benefits Of Walnuts Nutrition de Deutsch The health benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. They are also believed to slow down the spread of cancer. What Are Walnuts? Walnuts are edible seeds from the trees of the Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and the seed of the walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. The seed of the walnut fruits contain significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals. Walnuts have always been considered as ‘Brain Food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent scientific studies have proven that the consumption of walnuts does help in promoting brain function. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain. Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet. They are also considered as ‘Power food’, since they are believed to improve body stamina. Walnut Facts Walnuts have been known to mankind for a long time. Some interesting facts about walnuts include the following: Walnut trees have been known to mankind since 7000 B.C. Two-thirds of the world’s walnut production happens in California. One can see crinkles in walnuts both inside and outside. Nutritional Value Of Walnuts Thomas and Gebhardt (2006) have conducted extensive research on the nutritional facts about walnuts that has been reported by the USDA National Nutrient Database for standard reference. The important nutritional facts from this research are listed below. Nutritional value includes energy of 190 cal in 1 ounce, or 30 grams, of walnuts. WalnutsCarbohydrate content per 1 ounce is 4 grams. Protein found in 1 ounce is 4 grams. The total fat content found in 1 ounce is 18 grams, which includes both unsaturated fats and saturated fats. Dietary fiber found in them is about 2 grams per ounce. The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium. Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them includes beta-carotene, lutein, and zeaxanthin. Phytosterols in walnuts are about 20 mg per 1 ounce. Health Benefits Of Walnuts There are several health benefits of walnuts. The important ones established by research over the years are listed below. Improvement in heart function: Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases. Improved Bone Health: EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion. Improved Metabolism: One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by them. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis. Control of Diabetes: People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats, as per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005) it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes. Fight Against Cancer: Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells, according to the research conducted by Carvalho et al. (2010) from the University of Portugal. Anti-Inflammatory Properties: The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. This finding was a result of an experiment conducted in the Mediterranean area by Papoutsi et al. (2008). walnutinfoVitamins: Rich in gamma-tocopherol, walnuts are also a good source of vitamin E, which is a strong lipid soluble antioxidant. The vitamin E present in them helps in maintaining and protecting the skin from free radicals that are harmful in nature. They are also an important source of B-complex vitamins such as folate, niacin, riboflavin, panthothenic acid, and vitamin B-6. Bio-Available Melatonin: Want a good night’s sleep? Eat some walnuts soaked in water before sleeping or eat a salad or any other dish using walnuts as toppings. Melatonin, a hormone that helps induce and regulate sleep, is available in them in a bio-available form. Thus, they help make for a perfect dinner that leads you to a great, restful sleep. Weight Management: The amount of fat, calories, and carbohydrate content found in walnuts is about 18 grams, 190 cal, and 4 grams, respectively per 1 ounce. Therefore, it is believed that walnut consumption may result in weight gain. However, research conducted by Sabaté et al. (2005) at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year. Mood Booster: A scientific study indicates that a lack of omega-3 fatty acids (provided by walnuts) cause hyperactivity, irritability, and tantrums. Supplementing a child’s diet with walnuts compensates the deficit in EFAs and alleviates their mood. It is even applicable to adults who are battling depression and stress. Astringent Properties: Walnut oils have significant astringent properties. Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food. This flavor gives a pleasant taste, but only when the walnut oil is used in moderation. It is used as a carrier/base oil in various therapies like aromatherapy, massage therapy, as well as in the cosmetic and pharmaceutical industry. Walnut oils are terrific as dressings on chicken, turkey, salads, pasta, fish and steaks. The uses of walnut oils in dessert recipes help bring a nutty flavor to the dish. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. They also provide significant levels of Vitamins B-1, B-2, and B-3. How Can You Add Walnuts Into Your Healthy Diet? Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows: Add shredded walnuts to chicken and fish right before cooking them. Ground some walnuts and use the powder on sandwiches, salads, or any other dish. Add chopped/shredded walnuts to desserts to add a nutty flavor to it or Add chopped/shredded walnuts to yogurt and berries to make a healthy dessert. To roast walnuts, use a 70-75°c oven for 15-20 minutes. References https://www.ncbi.nlm.nih.gov/pubmed/15750663 https://www.ncbi.nlm.nih.gov/pubmed/15983525 https://www.ncbi.nlm.nih.gov/pubmed/16188174 http://www.sciencedirect.com/science/article/pii/S0278691509005043 https://www.ncbi.nlm.nih.gov/pubmed/17916277 https://www.ncbi.nlm.nih.gov/pubmed/16277792

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.

Walnuts Walnuts What's New and Beneficial about Walnuts Researchers are convinced—more than ever before—about 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. Some websites will encourage you to remove the walnut skin—that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness to this skin, and that's often the reason that websites give for removing it. However, we encourage you not to remove this phenol-rich portion. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems. Most U.S. adults have yet to discover the benefits of walnuts. A recent study has determined that only 5.5% of all adults (ages 19-50) consume tree nuts of any kind! This small percentage of people actually do a pretty good job of integrating tree nuts (including walnuts) into their diet, and average about 1.25 ounces of tree nuts per day. But the other 94.5% of us report no consumption of tree nuts whatsoever. In a recent look at the nutritional differences between tree nut eaters and non-eaters, researchers have reported some pretty notable findings: on a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E, and 157 milligrams less sodium! Many of us can go local for our supply of walnuts. According to the latest trade statistics, 38% of all walnuts are grown in the U.S. Of that 38%, the vast majority (almost 90%) come from California, and particularly from the San Joaquin and Sacramento Valleys. Buying walnuts closer to home can provide great benefits from the standpoint of sustainability. 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. WHFoods Recommendations Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to overestimate the potential health benefits associated with this food family! In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits, and that's the amount we recommend that you incorporate into your daily diet. In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut halves. Of course, since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories. Luckily, research has shown that many people are able to take this step with good success in terms of overall caloric intake. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert. Walnuts, English, dried pieces 0.25 cup (30.00 grams)Calories: 196 GI: low NutrientDRI/DV omega-3 fats113% copper53% manganese51% molybdenum20% biotin19% This chart graphically details the %DV that a serving of Walnuts provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Walnuts can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Walnuts, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Health Benefits Description History How to Select and Store Tips for Preparing and Cooking How to Enjoy Individual Concerns Nutritional Profile References Health Benefits Cardiovascular Benefits No aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system. Some review studies have emphasized the very favorable impact of walnuts on "vascular reactivity," namely, the ability of our blood vessels to respond to various stimuli in a healthy manner. In order to respond to different stimuli in a healthy way, many aspects of our cardiovascular system must be functioning optimally. These aspects include: ample presence of antioxidant and anti-inflammatory nutrients, proper blood composition, correct balance in inflammation-regulating molecules, and proper composition and flexibility in our blood vessel walls. Researchers have determined the ability of walnuts to have a favorable impact on all of these aspects. The chart below summarizes some key research findings about walnuts and heart health: Cardiovascular Aspect Walnut Benefit Blood Quality decreased LDL cholesterol; decreased total cholesterol; increased gamma-tocopherol; increased omega-3 fatty acids in red blood cells (alpha-linolenic acid) Vasomotor Tone decreased 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) Research on the blood pressure benefits of walnuts has been mixed. We suspect that these mixed results are related to the surprising differences in mineral composition amongst different varieties of walnuts. Researchers have long been aware of the relationship between healthy blood pressure and intake of specific minerals, including potassium, calcium, and magnesium. In multiple studies, these minerals have a much greater impact on blood pressure than the mineral sodium (familiar to most people in its sodium chloride form, i.e., everyday table salt). We've seen studies showing the following ranges for key blood pressure-regulating minerals in walnuts: Mineral Natural Range Found Amongst Different Walnut Varieties (milligrams per 100 grams) Potassium 375-500 Calcium 13-91 Magnesium 189-278 Even though there are valuable amounts of these blood pressure-regulating minerals in virtually all varieties of walnuts, the ranges above may help explain why some studies have shown statistically significant benefits from walnuts on blood pressure while others have not. Not in question with respect to walnuts and cardiovascular support is their reliable omega-3 content. Adequate intake of omega-3s, including the alpha-linolenic acid (ALA) present in walnuts, has repeatedly been shown to help improve a wide variety of cardiovascular functions, including blood pressure. In at least one research study, adults have been able to significantly increase their blood level of ALA with as few as 4 walnuts per day. Walnuts Help Reduce Problems in Metabolic Syndrome In the United States, as many as 1 in 4 adults may be eligible for diagnosis with Metabolic Syndrome (MetS). 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. 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. 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. Other Health Benefits The anti-inflammatory nutrients in walnuts may play a special role in support of bone health. A recent study has shown that large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx). These collagen components provide a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone. "Large amounts" of walnuts (in this study, actually raw walnuts plus walnut oil) translated into 50% of total dietary fat. In an everyday diet that provided 2,000 calories and 30% of those calories from fat, this 50% standard for walnuts would mean about 67 grams of fat from walnuts or 4 ounces of this tree nut on a daily basis. While this amount is more than would most people would ordinarily consume, we expect the health benefits of walnuts for bone health to be demonstrated in future studies at substantially lower levels of intake. Walnuts have also produced a good track record in the research as a desirable food for support of weight loss and for prevention of obesity. That finding often surprises people because they think of high-fat, high-calorie foods as a primary contributing factor to obesity and to weight gain. In general, overconsumption of high-fat, high-calorie foods is a primary contributing factor to obesity and weight gain. However, obesity has also been clearly identified by researchers as involving chronic, unwanted inflammation. As discussed earlier in this Health Benefits section and throughout this walnuts' profile, walnuts are unique in their collection of anti-inflammatory nutrients. These nutrients include omega-3 fatty acids; phytonutrients including tannins, phenolic acids, and flavonoids; quinones like juglone; and other anti-inflammatory phytonutrients. These anti-inflammatory benefits can overshadow the high-calorie and high-fat risk posed by walnuts, and that's exactly what they have done in an increasing number of research studies involving risk and/or treatment of obesity. While it is definitely possible to overconsume walnuts, most everyday diets could remain correctly balanced in terms of calories and fat while still including fairly generous amounts of walnuts (in the range of 1-3 ounces). A limited (but increasing) number of studies have shown potential health benefits for walnuts in the area of memory and general thought processes (often referred to as "cognitive" processes). Thus far, most of the initial research in this area has involved rats and mice, but we expect to see cognitive benefits of walnuts for humans becoming a topic of increasing research interest. A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes. It has also been found to be naturally occurring within walnuts. Average melatonin (MLT) content of walnuts is approximately 3.6 nanograms (ng) per gram (g), or 102ng/ounce. Other commonly eaten foods—for example, cherries—have also been found to measurable amounts of MLT. Researchers are not yet sure how everyday intake of MLT from walnuts is involved in our health, but several study authors have hypothesized about the MLT in walnuts as playing an important role (along with other walnut nutrients) in the anti-cancer benefits of this unusual food. Description Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round and a great source of those all-important omega-3 fatty acids. It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard. While there are numerous species of walnut trees, three of the main types of walnuts consumed are the English (or Persian) walnut, Juglans regia; the black walnut, Juglans nigra; and the white (or butternut) walnut, Juglans cinerea. The English walnut is the most popular type in the United States and features a thinner shell that is easily broken with a nutcracker. The black walnut has thicker shells that are harder to crack and a much more pungent distinctive flavor. The white walnut features a sweeter and oilier taste than the other two types, although it is not as widely available and therefore may be more difficult to find in the marketplace. Within these basic types of walnuts, there are dozens of different varieties (also called cultivars). It's not uncommon to see research studies that evaluate several dozen different cultivars of English or black walnuts. All types and varieties of walnuts can have unique nutrient composition. Sometimes within a particular type of walnut—for example, English walnut—there is a surprising amount of nutritional variety. The bottom line here is to not to get caught up in thinking that one main type of walnut (for example, English versus black) is best, but to take advantage of the nutritional variety offered by walnuts overall. History While walnut trees have been cultivated for thousands of years, the different types have varying origins. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. Throughout its history, the walnut tree has been highly revered; not only does it have a life span that is several times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. It is thought that the walnuts grown in North America gained the moniker "English walnuts," since they were introduced into America via English merchant ships. Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers. China is presently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year. The United States is second, with about 294,000 metric tons of production. Within the U.S., about 90% of all walnuts are grown in California, particularly within the San Joaquin and Sacramento Valleys The annual combined walnut output of Iran and Turkey is approximately the same as the United States, and the Ukraine and Romania are next in line in terms of total walnut production. How to Select and Store When purchasing whole walnuts that have not been shelled choose those that feel heavy for their size. Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold development on the nutmeat, which renders it unsafe for consumption. Shelled walnuts are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing walnuts in bulk or in a packaged container avoid those that look rubbery or shriveled. If it is possible to smell the walnuts, do so in order to ensure that they are not rancid. Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months. Tips for Preparing and Cooking Tips for Preparing Walnuts In whatever style you decide to prepare walnuts, it's worth including the skin. Some people may not even notice that there is a walnut skin. But that whitish, sometimes waxy, sometimes flaky, outermost part of the walnut (once it has been shelled) is the skin. Researchers now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. The list of health supportive compounds in these three phenol families is a large one, and it continues to grow as researchers learn more and more about this amazing tree nut. Some websites will encourage you to remove the walnut skin and will usually cite its slight bitterness as their reason for doing so. We encourage you not to remove this phenol-rich portion. Preparing walnuts can be quite simple! Just chop and serve on your favorite salad, vegetable dish, fruit, or dessert. How to Enjoy A Few Quick Serving Ideas Mix crushed walnuts into plain yogurt and top with maple syrup. Add walnuts to salads or healthy sautéed vegetables. Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency. Add walnuts to your favorite poultry stuffing recipe. To roast walnuts at home, do so gently—in a 160-170°F (about 75°C) oven for 15-20 minutes—to preserve the healthy oils. For more on the effect of high heat roasting on nuts, please see the following article. Make homemade walnut granola: Mix together approximately 1/2 cup of honey, 3 to 4 tablespoons of blackstrap molasses, a tablespoon of vanilla, a dash of salt, and a teaspoon each of your favorite spices, such as cinnamon, ginger and/or nutmeg. Place 6-8 cups of rolled oats in a large bowl and toss to coat with the honey-blackstrap mixture. Then spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes. Cool and mix in 1/2 to 1 cup of walnuts. WHFoods Recipes That Include Walnuts 10-Minute Energizing Oatmeal Hot Polenta Breakfast with Dried Fruit Compote Millet with Dried Fruit Compote Perfect Oatmeal Prunes in Orange Sauce Healthy Caesar Salad Healthy Chef's Salad with Walnuts and French Dressing Tuna Salad Surprise Broiled Rosemary Chicken over Pureed Lentils Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs Quick Broiled Chicken Breast with Honey-Mustard Sauce Mediterranean Lentil Salad Arugula Salad with Walnut Croutons Creamy Romaine Salad Figs, Walnuts and Spinach Salad Roasted Beets Wild Rice Pilaf 5-Minute Fresh Plums in Sweet Sauce Apricot Tart Blackberry Tart Cranberry and Fresh Pear Cobbler No-Bake Apple Walnut Tart Sesame Bar Individual Concerns Walnuts and Food Allergies Tree nuts, such as walnuts, are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions. Nutritional Profile Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut. Introduction to Food Rating System Chart In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system. Walnuts, English, dried pieces 0.25 cup 30.00 gramsCalories: 196 GI: low Nutrient Amount DRI/DV (%) Nutrient Density World's Healthiest Foods Rating omega-3 fats 2.72 g 113 10.4 excellent copper 0.48 mg 53 4.9 very good manganese 1.02 mg 51 4.7 very good molybdenum 8.85 mcg 20 1.8 good biotin 5.70 mcg 19 1.7 good World's Healthiest Foods Rating Rule excellent DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% very good DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% good DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% In-Depth Nutritional Profile In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Walnuts. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. Walnuts, English, dried pieces (Note: "--" indicates data unavailable) 0.25 cup (30.00 g) GI: low BASIC MACRONUTRIENTS AND CALORIES nutrient amount DRI/DV (%) Protein 4.57 g 9 Carbohydrates 4.11 g 2 Fat - total 19.56 g -- Dietary Fiber 2.01 g 8 Calories 196.20 11 MACRONUTRIENT AND CALORIE DETAIL nutrient amount DRI/DV (%) Carbohydrate: Starch -- g Total Sugars 0.78 g Monosaccharides 0.05 g Fructose 0.03 g Glucose 0.02 g Galactose -- g Disaccharides 0.73 g Lactose 0.00 g Maltose 0.00 g Sucrose 0.73 g Soluble Fiber 0.66 g Insoluble Fiber 1.35 g Other Carbohydrates 1.32 g Fat: Monounsaturated Fat 2.68 g Polyunsaturated Fat 14.15 g Saturated Fat 1.84 g Trans Fat 0.00 g Calories from Fat 176.07 Calories from Saturated Fat 16.54 Calories from Trans Fat 0.00 Cholesterol 0.00 mg Water 1.22 g MICRONUTRIENTS nutrient amount DRI/DV (%) Vitamins Water-Soluble Vitamins B-Complex Vitamins Vitamin B1 0.10 mg 8 Vitamin B2 0.05 mg 4 Vitamin B3 0.34 mg 2 Vitamin B3 (Niacin Equivalents) 1.16 mg Vitamin B6 0.16 mg 9 Vitamin B12 0.00 mcg 0 Biotin 5.70 mcg 19 Choline 11.76 mg 3 Folate 29.40 mcg 7 Folate (DFE) 29.40 mcg Folate (food) 29.40 mcg Pantothenic Acid 0.17 mg 3 Vitamin C 0.39 mg 1 Fat-Soluble Vitamins Vitamin A (Retinoids and Carotenoids) Vitamin A International Units (IU) 6.00 IU Vitamin A mcg Retinol Activity Equivalents (RAE) 0.30 mcg (RAE) 0 Vitamin A mcg Retinol Equivalents (RE) 0.60 mcg (RE) Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE) Carotenoid mcg Retinol Equivalents (RE) 0.60 mcg (RE) Alpha-Carotene 0.00 mcg Beta-Carotene 3.60 mcg Beta-Carotene Equivalents 3.60 mcg Cryptoxanthin 0.00 mcg Lutein and Zeaxanthin 2.70 mcg Lycopene 0.00 mcg Vitamin D Vitamin D International Units (IU) 0.00 IU 0 Vitamin D mcg 0.00 mcg Vitamin E Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.21 mg (ATE) 1 Vitamin E International Units (IU) 0.31 IU Vitamin E mg 0.21 mg Vitamin K 0.81 mcg 1 Minerals nutrient amount DRI/DV (%) Boron -- mcg Calcium 29.40 mg 3 Chloride 7.20 mg Chromium -- mcg -- Copper 0.48 mg 53 Fluoride -- mg -- Iodine 2.70 mcg 2 Iron 0.87 mg 5 Magnesium 47.40 mg 12 Manganese 1.02 mg 51 Molybdenum 8.85 mcg 20 Phosphorus 103.80 mg 15 Potassium 132.30 mg 4 Selenium 1.47 mcg 3 Sodium 0.60 mg 0 Zinc 0.93 mg 8 INDIVIDUAL FATTY ACIDS nutrient amount DRI/DV (%) Omega-3 Fatty Acids 2.72 g 113 Omega-6 Fatty Acids 11.43 g Monounsaturated Fats 14:1 Myristoleic 0.00 g 15:1 Pentadecenoic 0.00 g 16:1 Palmitol 0.00 g 17:1 Heptadecenoic 0.00 g 18:1 Oleic 2.64 g 20:1 Eicosenoic 0.04 g 22:1 Erucic 0.00 g 24:1 Nervonic 0.00 g Polyunsaturated Fatty Acids 18:2 Linoleic 11.43 g 18:2 Conjugated Linoleic (CLA) -- g 18:3 Linolenic 2.72 g 18:4 Stearidonic -- g 20:3 Eicosatrienoic -- g 20:4 Arachidonic -- g 20:5 Eicosapentaenoic (EPA) -- g 22:5 Docosapentaenoic (DPA) -- g 22:6 Docosahexaenoic (DHA) -- g Saturated Fatty Acids 4:0 Butyric 0.00 g 6:0 Caproic 0.00 g 8:0 Caprylic 0.00 g 10:0 Capric 0.00 g 12:0 Lauric 0.00 g 14:0 Myristic 0.00 g 15:0 Pentadecanoic 0.00 g 16:0 Palmitic 1.32 g 17:0 Margaric 0.00 g 18:0 Stearic 0.50 g 20:0 Arachidic 0.02 g 22:0 Behenate 0.00 g 24:0 Lignoceric 0.00 g INDIVIDUAL AMINO ACIDS nutrient amount DRI/DV (%) Alanine 0.20 g Arginine 0.66 g Aspartic Acid 0.53 g Cysteine 0.06 g Glutamic Acid 0.82 g Glycine 0.24 g Histidine 0.11 g Isoleucine 0.18 g Leucine 0.34 g Lysine 0.12 g Methionine 0.07 g Phenylalanine 0.21 g Proline 0.20 g Serine 0.27 g Threonine 0.17 g Tryptophan 0.05 g Tyrosine 0.12 g Valine 0.22 g OTHER COMPONENTS nutrient amount DRI/DV (%) Ash 0.53 g Organic Acids (Total) -- g Acetic Acid -- g Citric Acid -- g Lactic Acid -- g Malic Acid -- g Taurine -- g Sugar Alcohols (Total) -- g Glycerol -- g Inositol -- g Mannitol -- g Sorbitol -- g Xylitol -- g Artificial Sweeteners (Total) -- mg Aspartame -- mg Saccharin -- mg Alcohol 0.00 g Caffeine 0.00 mg Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database. References Anderson K.J.; Teuber S.S.; Gobeille A.; Cremin P.; Waterhouse A.L.; Steinberg F.M. Walnut polyphenolics inhibit in vitro human plasma and LDL oxidation. Journal of Nutrition, Vol. 131, Issue 11: 2837-2842. 2001. Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038. Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534. Cortes B, Nunez I, Cofan M, Gilabert R, Perez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. 2006. PMID:17045905. Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210. Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996. Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801. 2003. Gillen LJ, Tapsell LC, Patch CS, Owen A, Batterham M. Structured dietary advice incorporating walnuts achieves optimal fat and energy balance in patients with type 2 diabetes mellitus. J Am Diet Assoc. 2005 Jul;105(7):1087-96. 2005. PMID:15983525. Griel AE, Kris-Etherton PM, Hilpert KF, Zhao G, West SG, Corwin RL. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J. 2007 Jan 16;6:2. 2007. PMID:17227589. Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535. Marangoni F, Colombo C, Martiello A, Poli A, Paoletti R, Galli C. Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans. Nutr Metab Cardiovasc Dis. 2006 Sep 25; [Epub ahead of print] . 2006. PMID:17008073. Morgan JM, Horton K, Reese D et al. Effects of walnut consumption as part of a low-fat, low-cholesterol diet on serum cardiovascular risk factors. Int J Vitam Nutr Res 2002 Oct; 72(5):341-7. 2002. Patel G. Essential fats in walnuts are good for the heart and diabetes. J Am Diet Assoc. 2005 Jul;105(7):1096-7. 2005. PMID:15983525. Reiter RJ, Manchester LC, Tan DX. Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of blood. Nutrition. 2005 Sep;21(9):920-4. 2005. PMID:15979282. Ros E, Nunez I, Perez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Circulation. 2004 Apr 6;109(13):1609-14. 2004. PMID:15037535. Stevens LJ, Zentall SS, Abate ML, et al. Omega-3 Fatty Acids in Boys with Behavior, Learning, and Health Problems. Physiol Behav 59(4/5) 915-920. 1996. 1996. Stevens LJ, Zentall SS, Deck JL, et al. Essential Fatty Acid Metabolism in Boys with Attention-Deficit Hyperactivity Disorder. American Journal of Clinical Nutrition, 1995 Oct; 62(4): 761-8. 1995. Tapsell LC, Gillen LJ, Patch CS, Batterham M, Owen A, Bare M, Kennedy M. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. Diabetes Care. 2004 Dec;27(12):2777-83. 2004. PMID:15562184. Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031. Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B. Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure. INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print] . 2007. PMID:17548718. Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220. Zhao G, Etherton TD, Martin KR, West SG, Gillies PJ, Kris-Etherton PM. Dietary {alpha}-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-2997. 2004. PMID:15514264. Printer friendly version Send this page to a friend... rss 1K Find Out What Foods You Should Eat This Week Also find out about the recipe, nutrient and hot topic of the week on our home page. Everything you want to know about healthy eating and cooking from our new book. 2nd Edition Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more PayPal - The safer, easier way to pay online! 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Improved Reproductive Health in Men One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.12 6. Brain Health

7 Benefits of Walnuts 54.3K May 19, 2014 • 3,173,205 views Disponible en Español Previous Next Eating Walnuts Story at-a-glance One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods Walnuts may improve sperm quality, help with weight control, and offer support for brain health and type 2 diabetes Here’s How You Can Help Bring Monarch Butterflies (and Honey Bees) Back from the Brink of Extinction “Extreme” Levels of Roundup Detected in Food—Are You Eating This Toxic Contaminant? By Dr. Mercola Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses." Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties. 7 Top Reasons to Eat Walnuts Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile. One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes: 1. Cancer-Fighting Properties Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.1 2. Heart Health Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors. If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences. Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.2 Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA,3 and walnut consumption supports healthful cholesterol levels. Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk,4 and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.5 3. Rare and Powerful Antioxidants Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.6 Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,"7 and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.8 In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:9 "Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain." 4. Weight Control Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists.10 Eating walnuts is also associated with increased satiety after just three days.11 5. Improved Reproductive Health in Men One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.12 6. Brain Health Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.13 One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."14 7. Diabetes The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.15 Why You Should Eat the Walnut Skin The outermost layer of a shelled walnut – the whitish, flakey (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume.16 To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized. Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled. Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available. You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy. Most Nuts Are a Wonderful Food You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated, pasteurized, or coated in sugar. One exception is peanuts, which are technically in the legume family. My main objections to peanuts are that they tend to: Distort your omega-3 to omega-6 ratio, as they are relatively high in omega-6 Be frequently contaminated with a carcinogenic mold called aflatoxin Be one of the most pesticide-contaminated crops My favorite nuts are raw macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. Most nuts' nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs. And this is precisely why they're recommended as one of the best sources of healthy fats in my nutrition plan. The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. I have been consuming macadamia nuts and pecans almost daily since I started lowering my overall protein intake about a year ago. The following list shows the nutrition facts in grams per one ounce for your most common tree nuts (one ounce of nuts equates to just over 28 grams, or about a small handful):17 forbiddenhealing Joined On 2/21/2011 9:51:43 AM Add as Friend Send Message Super Savvy I only find walnuts in the shell during a few months in the fall and snack on them constantly..shelled and bagged nuts always smell rancid and skanky...In N Fla I grow pecans which top the ORAC charts. I get em cracked and shell em..and store in the freezer...Ever try a honey pecan pie? Pecans, honey, eggs,..awesome! Reply Mark as Spam Posted On 5/19/2014 8:46:27 AM 12 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy I find you are saying about the same thing on nuts as I am saying on fish today: if they ain't very fresh, they ain't healthy! I agree, in-season, and unshelled (until you do it) is the only safe way to consume nuts. Shelled nuts and de-gutted fish should be considered processed food. Ruined unsaturated fats are too destructive to the human body to take chances with. Mark as Spam Posted On 5/19/2014 9:01:56 AM 4 Points Like Dislike forbiddenhealing forbiddenhealing Joined On 2/21/2011 9:51:43 AM Add as Friend Send Message Super Savvy YUp, the nose knows...rancidity means those omegas are lost to oxidation...No stale nuts! Eat well, eat fresh...Electrons and solar energy are lost every minute after harvest. One you can trust is fresh ground flaxseed. Mark as Spam Posted On 5/19/2014 11:02:54 AM 4 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy I'll have to find a link, but most shelled nuts go rancid in just a few days/weeks when exposed to air and light. It is critical to vacuum pack them and hide them in a dark place (just like olive oil). When these nuts are CHOPPED they spoil 10X faster! The packaged chopped nuts in the grocery isles used for making snacks/candy should be avoided at all cost. Like you said, you can actually smell it. It's important to do the soaking/roasting/boiling to minimize the toxic lectins and phytic acids as well. Eating them raw can be as bad as eating them after they've gone rancid for some people. With that said, all nuts are SEASONAL! If you are eating nuts out of season there is a good chance you are eating rancid omega-3's. This is especially true this time of the year. Don't risk it. Obtain your omega-3's from fresh cuts of fatty fish. For best results you should eat the fish raw, but lightly searing on the outside will be OK. Fish is ALWAYS in season. Mark as Spam Posted On 5/19/2014 12:39:41 PM 7 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy So what happened to the advice Dr. Mercola and this forum used to give concerning Long Chain vs Short Chain Omega-3’s? This website used to warn against the eating of too many seed/nut based oils due to problems associated with eating foods too high in Phytic Acid and Short Chain omega-3 fatty acids? The reasoning 4 years ago to avoid plant based (short chain) omega-3’s was because we lose our ability to convert short chain omeg-3’s to the long chain omega-3’s as we age. By age 30 we no longer make this conversion. Then there were the Phytic Acid concerns. Phytic Acid binds with minerals such as magnesium which is counterproductive and defeats the purpose of eating these foods. Then throw in the fact that they are hard to digest and for many people CAUSE ALLERGIES! Even people who have never had an allergic reaction (that they know of) may have a reaction once they decide to eat this stuff every day because some expert said they were good for you. All you need to meet your weekly omega-3 requirements is two 4oz servings of salmon a week. Not only will you get the LONG CHAIN omega-3’s your body needs you will avoid the pitfalls/side effects of phytic acid and toxic lectins. Even better, your risk of any side effect from the salmon is minimal compared to eating the nuts or even other fatty fish. Last but not least, you get ASTAXANTHIN without the need to swallow supplements. Is the government pressuring Dr. Mercola to promote plant based fats over animal based? Can Dr. Mercola please explain why he has changed his position concerning long chain vs short chain omega-3’s and provide scientific proof/links? Reply Mark as Spam Posted On 5/19/2014 5:52:11 AM 11 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy I agree, certain people should watch their intake of nuts. Besides the mineral hampering effect of phytic acid, nuts tend to be very high in omega-6 (except for a few like hemp and walnuts), and if they've been processed, or shelled for a long time, these oils may be rancid and heavily damage the cardiovascular system and all cells' ability to utilize oxygen. Yes, many authorities have warned against use of plants as sources of omega-3. A deep subject. Some claim our bodies are not efficient at converting parent omega-3 to derivatives such as DHA, especially as we age. But regardless of where we try to get omega-3 from, we are still going to get it from both plant and animal sources. There is no process to eliminate it from plants and animal products, and almost all plants and animals have traces. However, heat, as in canning, etc., will ruin omega-3. There are small quantities of it in most foods, so the best plan is to eat your foods raw when possible, and always fresh as possible. Omega-3 fats are even quicker to deteriorate than omega-6 fats. Most of the smell noticeable in Asian fish markets is from the ruined omega-3 fats. Fresh caught fish is best. "Fresh" is used these days to mean "not frozen", but it no longer means healthy-fresh. I would guess that boat-frozen fish is way healthier than "fresh" fish sold in a market. Mark as Spam Posted On 5/19/2014 8:57:09 AM 5 Points Like Dislike TimM TimM Joined On 12/12/2007 4:09:06 PM Add as Friend Send Message Super User You raise many good points. I love nuts, but I'm very undisciplined with them and I always end up eating a lot of them because they taste so good. But they don't digest well, and when I go to eliminate them, it's always unpleasant. Dr. Ben Kim, a chiropractor in Ontario, Canada, believes that most people should not eat more than about a handful of nuts per day. Based on my experience, I agree with him. Nowadays I only eat nuts occasionally, and I try very hard to eat just a few. For me, fish, beef and chicken are easier to digest. Mark as Spam Posted On 5/19/2014 10:35:16 AM 8 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy I'm really curious, because Dr. Mercola is not alone in this change in advice from eating animal based protein and fat to plant based. Most of the well documented research between 1995 and 2008 all was in favor of animal based. The research that suggested plant based fats were better for you all had ties to BIG AGRI. Even some of the doctors hanging onto the plant based advice back then began to INSIST that you should supplement your vegetarian diet with some quality fish oil or raw eggs. Now all of the sudden there’s a huge shift in this advice from all of the forums advising everyone to consume plant based fats. Many of the reports that were readily available online are gone so I can't even provide a links. I have only one link that still works and it isn't even credible, but it provides a non-documented summary that is in laymen’s terms. www.ehow.com/facts_5749724_short-vs_-long-chain-omega_3.html I'm still trying to find some of the other links backing this up. Mark as Spam Posted On 5/19/2014 12:30:18 PM 2 Points Like Dislike TimM TimM Joined On 12/12/2007 4:09:06 PM Add as Friend Send Message Super User That's interesting, jNj. I was a vegetarian for several years, but I'll never go back to that type of diet. I don't know how I survived as long as I did on that diet. I'm convinced, from my own experience and the experiences of others, that long-term, strict vegetarian diets are harmful. Many of the authors whose books I read many years ago, and who promoted a vegetarian diet, later gave up vegetarianism. For example, "Fit For Life" by Harvey and Marilyn Diamond was the first health book I read about (about 20 years ago.) Both of them eventually went back to eating animal products. Marilyn has stated in the past few years that her health failed by adhering to a vegetarian diet for so long. And Marilyn's current husband (Donald Schnell) had a diabetes-induced heart attack at age 55 from eating too much fruit. Mark as Spam Posted On 5/19/2014 3:05:15 PM 4 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy Here's one of Dr. Mercola's own reports about long chain omega-3's. At the bottom of the page he states in "Dr. Mercola Notes" that Krill Oil is superior to flax seed and walnuts for omega-3's. This isn't the report I was looking for, but you get the picture. He even mentions Paleo Diet in the article. He even blames our health problems in the shift in diet from a more Paleo Style diet to a more agricultural style diet over the past 150 years. articles.mercola.com/sites/articles/archive/2002/04/03/evolution.aspx Mark as Spam Posted On 5/19/2014 4:19:12 PM 3 Points Like Dislike Shasha Shasha Joined On 5/10/2007 4:23:27 PM Add as Friend Send Message Apprentice Raw walnuts....are awesome for my health. Celiac...gluten can cause leaky gut and allergies to any food. I eat many walnuts daily and they help me survive well. I don't soak them and my hair test shows good mineral levels. I don't digest long chain..but short chain is awesome to my health. Taurine is helping my fat digestion. Eating walnuts and fish and other good oils is good. Raw walnuts are awesome..but open shells to avoid hidden gluten on nuts. Raw walnuts are one of the best nuts. Flax may not convert to what is in fish oil in 80% of people in America. To avoid nuts would miss great health benefit. People who eat nuts live longer, but need them raw/open shells to avoid gluten and freeze them. www.npr.org/blogs/thesalt/2013/11/21/246549388/nuts-for-longevity-dail.. Mark as Spam Posted On 5/19/2014 4:32:16 PM 3 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy Bingo! Found One: www.mercola.org/healthy-eating/fight-inflammation-and-anxiety-with-ome.. In this article Dr. Mercola clearly states that omega-3's from ALA plant based sources are NOT good sources for omega-3s because the body can't convert them to the needed long chain omega-3's you get naturally from animal sources (mainly fatty fish). I don't know why these articles are so hard to find now. 5 years ago the internet was literally overflowing with reports like this one. It seams they have all been deleted by "BIG BROTHER". The eye in the sky is in full operation and they are censoring everything being posted by these experts. Mark as Spam Posted On 5/19/2014 4:37:58 PM 2 Points Like Dislike jamNjim jamNjim Joined On 2/20/2008 11:15:54 PM Add as Friend Send Message Savvy Nobody knows it all and no one is perfect. If Dr. Mercola would please explain why he now feels nut based omega-3's are now the best way to get your omega-3's then PLEASE elaborate. Mark as Spam Posted On 5/19/2014 4:51:27 PM 3 Points Like Dislike TimM TimM Joined On 12/12/2007 4:09:06 PM Add as Friend Send Message Super User I don't know the reason that Dr. Mercola now relies on nuts more than he used to. It may have something to do with the mTor pathway that he has mentioned in past articles. (I don't even know what that is.) But, as with any subject, there are conflicting views out there about how much protein we need. It's so confusing. Mark as Spam Posted On 5/19/2014 5:36:08 PM -1 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy Well, I don't see that Dr. Mercola says walnuts are the best source of omega-3. He just happens to have an article about the benefits of eating walnuts. I don't know that we can assume he has disconnected himself from touting the values of krill oil. That is yet to be seen. The last I heard, Dr. Mercola's Krill Oil was his best selling product. Yes, most of Dr. Mercola's articles on Krill state that "animal based" omega-3 is superior to plant based. Then the article would proceed to sell Krill oil, never distinguishing what was best about it, except that it contained astaxanthin to distinguish it from other "animal based" oils. But there was never proof about what was better about animals as a source of omega-3 than plants, as far as I can remember, and I've combed a lot of his articles in the past regarding omega-3. As far as I can tell, there is an implication that animal based is better, just so krill oil will sell. But if you look at the formula for parent omega-3 oil (alpha-linolenic acid, or ALA), it is only one thing, and it is identical in plants and animals. Possibly what is meant is that there is usually a better omega-6 to omega-3 ratio in animal sources (if free range, etc.) than plant sources? However, krill and fish oils are refined in a multi-step process that insures there are no toxins, and ends up with just the DHA and EPA components, plus astaxanthin. So they are very unlike naturally derived ALA that you get from eating fresh meat, eggs, nuts and vegetables. That ALA can be taken into the body and stored as ALA, whereas DHA and EPA are derivatives that our bodies normally have low demand for, yet are not stored well, but are needed for brain and eye health. The claim by fish oil sellers that our bodies are inefficient at converting ALA to derivatives is heavily disputed in this article: www.ncbi.nlm.nih.gov/.../PMC3914521 Mark as Spam Posted On 5/19/2014 5:36:21 PM 7 Points Like Dislike efapaul efapaul Joined On 5/21/2007 10:58:14 AM Add as Friend Send Message Novice For 25 years I have been an activist, a researcher and disciple of Dr. David Horrobin (the "Father of Clinical Medicine for EFAs). Hopefully, Dr. Mercola will soon get it. Walnuts are a super food mainly because of cis-linoleic acid (an omega 6 ). In walnuts there is 5 times as many omega 6 as omega 3 (alpha linolenic acid.) Depending on the membrane -- omega 6s are from 2 to 10 times more crucial than omega 3s with the exception of brain and nervous system which are 1:1. The 1.1 billion dollar fish oil industry (including krill,seal,calimari etc.) is based on fraudulant assumptions and poor science going back about 50 years. Check out Washington post re fish oils on May 16/2014. Check out "why fish oils fail ..." Jan. 2014 'Journal of Lipids" The truth is most people do not understand EFA biochemistry as it relates to human and animal physiology. UNADULTERATED Omega 6s are at least 3 times more critical than Omega 3s. Doses of Omega3 EPA/DHA are on average in the general public 200-400 times overdose and many are ethyl esters and the position of the EFA is wrong on the triglyceride. Nobody seems to understand the role of evolution and multigeneralization in this process. The goal should be to structure your membranes like your great grandfathers ( unadulterated fats like he ate) and manipulate eicosanoids with diet (max PGE1 is most critical) and last but not least --- identify lifestyle factors that impair delta 6 and delta 5 desaturase activity. In summary walnuts and most nuts are much richer by many times in unadulterated omega 6 vs. omega 3 GET IT! Paul Beatty BA,BPHE,MBA Reply Mark as Spam Posted On 5/19/2014 12:58:02 PM 8 Points Like Dislike Shasha Shasha Joined On 5/10/2007 4:23:27 PM Add as Friend Send Message Apprentice I agree..the body needs Omega 6. Raw walnuts (open shells to avoid hidden gluten) are sometimes 1/2 my diet daily...keeps me going strong. Raw walnuts healed my brain after coming out of the hospital with Lymes when all my protocol was taken away. The raw walnuts made my brain go twice as fast almost instantly after eating them. Before that I could hardly read/type/play piano/talk etc. I was very grateful for their help in healing me again. Eating raw walnuts..then drinking lemon juice in water helps detox the liver as bile squirts out and it creates bowel movements. Mark as Spam Posted On 5/19/2014 5:05:03 PM 1 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy I also agree, the body needs unadulterated omega-6 in larger quantities than it needs omega-3. The fact that the standard American diet (SAD) is overdosed with RUINED omega-6 doesn't mean that natural-sourced, fresh omega-6 isn't an essential nutrient. And maybe it is the fact that Dr. Mercola is becoming convinced of this that explains why he mentions the value of walnuts lately. In moderation, for people who are already not eating a SAD diet replete with ruined omega-6, walnuts are a well balanced source of essential fatty acids that supply the human body with the ingredients it needs to keep membranes healhy. It is not guaranteed that one will get sufficient omega-6 to be healthy if they are supplementing a normal, healthy diet with the the omega-3 derivatives known as DHA and EPA. In all the literature I read, the main use for supplemental DHA and EPA is in cases where there has been brain or nervous system damage, either from injury, or from toxins. After a program to rebuild tissue stores of these acids though, whole foods are a sufficient method for getting our daily needs for omega-6 and omega-3 supplied. I commend Dr. Mercola for adjusting his stance and presentation on the essential fatty acids (EFA). He has changed his view over the years. He used to present omega-3 oils as absolutely necessary to balance an oversupply of omega-6 found in the SAD diet. Then he changed to recommend that we first remove the damaging omega-6 seed oils from our diet before we start "balancing". He now stresses that this is a very important part of getting healthy, and runs far fewer articles on the strengths of supplementing with Krill Oil, and when he does, he focuses on the great advantage they have in restoring eyesight and brainpower where there has been damage. I would say Dr. Mercola is staying up with the latest studies and writing his articles accordingly. Mark as Spam Posted On 5/19/2014 7:36:12 PM 5 Points Like Dislike cqking cqking Joined On 4/6/2012 7:58:46 AM Add as Friend Send Message Getting Started I mix walnuts with dark chocolate chips at a 6:1 ratio for a delicious snack I continually look forward to. The benefits are just a welcome side effect. Reply Mark as Spam Posted On 5/19/2014 7:26:30 AM 7 Points Like Dislike stanleybecker stanleybecker Joined On 11/12/2012 3:21:48 AM Add as Friend Send Message Savvy there is the old saying - "he/she drives me nuts!" - but "nuts" are a completely satisfying and calming food - chewing slowly through a bag of nuts will leave even the most leptin resistant type satiated - the key is to chew each nut purposely and slowly until all the particles are converted into a paste and are predigested in the mouth - Reply Mark as Spam Posted On 5/19/2014 3:07:32 AM 7 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy Walnuts contain their omega-6 and omega-3 oils in the ideal ratio of 4:1 in favor of omega-6. If eaten freshly shelled, they are a very good source of unprocessed unsaturated fat, as they also have a bit of monusaturated fat (omega-9) and saturated fat and have some of the lowest carbohydrate content of all nuts. Reply Mark as Spam Posted On 5/15/2014 9:37:34 AM 7 Points Like Dislike Kimmtay Kimmtay Joined On 1/13/2012 8:30:50 AM Add as Friend Send Message Getting Started If I toast my walnuts at 350 degrees for 11 minutes, am I essentially destroying the nutrients and getting no benefits from them? Reply Mark as Spam Posted On 5/19/2014 10:30:32 AM 3 Points Like Dislike Shasha Shasha Joined On 5/10/2007 4:23:27 PM Add as Friend Send Message Apprentice HI, I don't cook with nuts..only eat them raw. Heated oils may make free radicals and destroy the good fat. Best wishes. Mark as Spam Posted On 5/19/2014 4:43:39 PM 0 Points Like Dislike ste7340 ste7340 Joined On 7/2/2013 11:33:57 AM Add as Friend Send Message Getting Started What about hemp seeds.I buy nutiva hemp protein powder and doctor mercola said that all seeds oxidise very guickly after crashed. Altough is cold processed and nitrogen flushed for oxidation,i am still concerned about oxidation since i dont know how much time is the protein processed in the factory and in contact with air when is processed untill its in the bug . Is there someone in the forum who knows how much time are hemp seeds processed to become protein,and how we could be certain if we are not eating trans fat at the end. I couldht find any answer in google,they all call it superfood,but i am not certain if in the long run hulled hemp seeds and protein is good. Anyone who has some knowledge about that could tell his opinion since i thing many people in this forum eat hemp seeds and protein. Reply Mark as Spam Posted On 5/19/2014 8:03:53 AM 2 Points Like Dislike malijo789 malijo789 Joined On 5/1/2012 11:31:37 PM Add as Friend Send Message Savvy I don't know how long it takes the company to bag them up, but you're probably supposed to keep them refrigerated. Check the package to be sure. And if you don't finish off the bag fairly soon after opening, throw it away. Mark as Spam Posted On 5/19/2014 8:28:47 AM 3 Points Like Dislike lovemywesties lovemywesties Joined On 8/10/2011 9:44:52 AM Add as Friend Send Message Super User I buy hemp hearts that come from Manitoba. They are delicious stirred into some full-fat cottage cheese with chopped walnuts and fresh blueberries. I keep them in the freezer and don't worry too much about oxidation as long as they smell fresh. Mark as Spam Posted On 5/19/2014 9:04:08 AM 3 Points Like Dislike stoneharbor stoneharbor Joined On 6/30/2008 1:05:17 PM Add as Friend Send Message Savvy I don't know either about how long it takes for unsaturated fats to oxidize, but even though I like the taste of hemp seed and hemp hearts, I don't buy that type of product any longer to make sure I'm not getting ruined unsaturated fats incorporated in my cell membranes. As for all foods, processing is not healthy. Aging is not healthy. If food must be held after it is harvested it is probably best to know it was quickly frozen after harvest. Whole grains may be an exception, and may keep a long time after harvest, but there are other problems with grains these days. Mark as Spam Posted On 5/19/2014 9:15:37 AM 4 Points Like Dislike malijo789 malijo789 Joined On 5/1/2012 11:31:37 PM Add as Friend Send Message Savvy I wonder if all the antioxidants in the skins are there to protect our bodies from the lectins and phytates, which are also concentrated in the skins. I sometimes like to drop raw walnut pieces into my sourdough batter before fermenting. That breaks down most of the anti-nutrients. In fact, I just baked a loaf of sourdough banana nut bread tonight, and I can't wait to get into it! Reply Mark as Spam Posted On 5/19/2014 1:03:54 AM 2 Points Like Dislike freezy freezy Joined On 11/28/2010 3:56:04 PM Add as Friend Send Message Getting Started can you post your recipe? Mark as Spam Posted On 5/19/2014 2:19:04 AM 3 Points Like Dislike Rellaa Rellaa Joined On 3/25/2013 7:46:44 AM Add as Friend Send Message Super User An accomplishment that, sourdough. Cudos! Mark as Spam Posted On 5/19/2014 7:00:56 AM 0 Points Like Dislike malijo789 malijo789 Joined On 5/1/2012 11:31:37 PM Add as Friend Send Message Savvy I will post on my member page after work tonight. Rella, I make sourdough quickbread (sounds like an oxymoron, I know) so it's not really that much work. The bread I make is GF, so there's no point in kneading the dough. Mark as Spam Posted On 5/19/2014 8:32:39 AM 0 Points Like Dislike Brazil123 Brazil123 Joined On 4/6/2008 10:08:01 PM Add as Friend Send Message Getting Started Malijo, Do you have a recipe for your bread? It sounds lovely. Is it gluten free? Mark as Spam Posted On 5/19/2014 10:08:56 AM 0 Points Like Dislike malijo789 malijo789 Joined On 5/1/2012 11:31:37 PM Add as Friend Send Message Savvy Sorry, everyone. I tasted the bread I made last night, and it tastes kinda weird. This is the second time I used this recipe, but I tweaked it this time because I thought I knew what was wrong with it. Apparently not. I won't be posting the recipe after all. Maybe sourdough and bananas aren't meant to go together. Banana bread is more of a dessert bread. Sorry! Mark as Spam Posted On 5/19/2014 9:34:53 PM 0 Points Like Dislike VictoriaJospeh VictoriaJospeh Joined On 1/30/2017 6:31:58 AM Add as Friend Send Message Getting Started Intermittently, the least complex sustenances are best for your wellbeing, and this is positively the case for nuts, in which Mother Nature has created an about immaculate bundle of protein, sound fats, fibre, plant sterols, cell reinforcements, and numerous vitamins and minerals. Among nuts, the case might be made that walnuts are lord, as research shows they may support your wellbeing in various routes at simple to-accomplish "dosages." Eating only one ounce of walnuts a day (that is around seven shelled walnuts) might be all it takes to exploit their useful properties. www.livinghours.com/benefits-of-walnuts Reply Mark as Spam Posted On 1/30/2017 6:35:47 AM 1 Points Like Dislike Shasha Shasha Joined On 5/10/2007 4:23:27 PM Add as Friend Send Message Apprentice HI, Raw walnuts made my brain go twice as fast! Any nuts not in the shell maybe rancid and have hidden gluten on them. I get raw walnuts in the shell and freeze them. The shell keeps oxygen away from them also..then fresher than nuts with cracks in them. Eating walnuts makes me feel full and not as hungry for 5 hours. Fat helps Vit A, E, K, D absorb better since they are fat soluble. Cracking open the shells helps slows down my eating of them since it takes time to open them. Raw walnuts have alot of polyunsaturated fat which my body was ok with and wasn't ok with a lot of saturated/monounsaturated fat. Taurine helps me now digest fat better now. Brown rice/raw wanuts/organic vegetables are most of my diet...then some eggs without antiobiotics and more. I love raw walnuts! Reply Mark as Spam Posted On 5/19/2014 4:22:43 PM 1 Points Like Dislike motornut1 motornut1 Joined On 1/7/2017 3:52:05 PM Add as Friend Send Message Getting Started Be advised, all peanuts go through a buying point. At that point, they are tested for several things, of which aflatoxin is one. If ONE peanut is found with aflatoxin, the entire load is rejected. Reply Mark as Spam Posted On 1/7/2017 3:57:49 PM 0 Points Like Dislike badboy2 badboy2 Joined On 11/15/2010 5:08:52 AM Add as Friend Send Message Savvy I would like to add another benefit for walnuts. They will greatly help reduce high blood sugars, and help support diabetic problems naturally. Reply Mark as Spam Posted On 6/7/2014 1:38:24 PM 0 Points Like Dislike Bradroon Bradroon Joined On 8/19/2011 8:54:14 AM Add as Friend Send Message Savvy La, la, la, acres of non-sprayed walnuts right outside my front door as i write this, la, la, la . . . . Reply Mark as Spam Posted On 5/19/2014 5:42:31 PM 0 Points Like Dislike bchristine bchristine Joined On 7/1/2012 6:58:01 AM Add as Friend Send Message Getting Started So funny Bradroon.......AND lucky! I love walnuts, but always buy them in the store. Any recommendations as to where to buy good quality, raw, reasonably-priced ones? Mark as Spam Posted On 5/19/2014 8:06:45 PM 0 Points Like Dislike N_caywoman N_caywoman Joined On 6/12/2009 1:08:55 PM Add as Friend Send Message Getting Started Can I visit you? Mark as Spam Posted On 5/21/2014 4:01:00 PM 0 Points Like Dislike visioneer29 visioneer29 Joined On 10/17/2007 5:12:17 AM Add as Friend Send Message Savvy I love organic nuts, and walnuts are included. I keep them in the dark and cold (fridge or freezer), and soak and rinse them before consuming. If I want them crispy, I dehydrate after soaking. Yum. Reply Mark as Spam Posted On 5/19/2014 5:22:52 PM 0 Points Like Dislike carolyleo carolyleo Joined On 5/5/2009 3:52:38 AM Add as Friend Send Message Getting Started I love Walnuts, I made my own fudge with it. I also made Christmas decorations with the walnut shell, lots of people like what I made. Reply Mark as Spam Posted On 5/19/2014 5:04:58 PM 0 Points Like Dislike psychonot psychonot Joined On 5/19/2014 12:53:50 PM Add as Friend Send Message Getting Started I really liked walnuts until I read how much omega 6 they have. At 38,092 mg per 100 grams, they are the worst of all the nuts - even worse than peanuts!!! So, Dr. Mercola, what about the omega 3 to omega 6 ratio? Reply Mark as Spam Posted On 5/19/2014 1:02:01 PM 0 Points Like Dislike Shasha Shasha Joined On 5/10/2007 4:23:27 PM Add as Friend Send Message Apprentice Hi, Raw walnuts have mostly polyunsaturated fat. People need a balance of omega 3 and 6. I also take fish oil, Krill oil, Lecithin, phosphatidylserine/DMAE, CLA, evening primrose oil, eat eggs etc. Raw walnuts are great for my health. nutritiondata.self.com/.../2 Mark as Spam Posted On 5/19/2014 4:27:17 PM 0 Points Like Dislike janeth janeth Joined On 6/22/2009 7:44:43 PM Add as Friend Send Message Apprentice Sad to say, I do not soak any of my nuts (mostly organic) or heat them up in the oven. Wish I had the time to do all of that. What about storage? Must all nuts be refrigerated when bought from the store? I keep mine in individual glass pyrex bowls with snap on lids in my pantry, and I've never had bad tasting or a rancid nut taste, as far as I am aware. I have read numerous articles on phytic acid and haven't been greatly concerned since I only eat about 1/4 cup at a time about 5 days a week. Moderation is key! Reply Mark as Spam Posted On 5/19/2014 11:49:04 AM 0 Points Like Dislike reptile reptile Joined On 2/4/2007 2:58:59 AM Add as Friend Send Message Getting Started I soak walnuts over night and put them in my breakfast mix. This way the texture is fine in the mix and no need for drying. Reply Mark as Spam Posted On 5/19/2014 9:57:42 AM