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, flaky (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

Tree Nut Fat (grams per ounce) Protein (grams per ounce) Carbohydrates (grams per ounce)
Macadamias 22 2 4
Pecans 20 3 4
Pine nuts 20 4 4
Brazil nuts 19 4 3
Walnuts 18 4 4
Hazelnuts 17 3 5
Cashews 13 4 9
Almonds 14 6 6
Pistachios 13


7 prednosti orehi
Dr Mercola
Velikokrat, najenostavnejši živila so najboljša za vaše zdravje, in to velja seveda za lupinarje, v kateri je mati narava oblikovana skoraj popoln paket beljakovin, zdravih maščob, vlaknin, rastlinskih sterolov, antioksidanti, ter veliko vitaminov in mineralov.
Med oreški, tako lahko izvedejo da orehi so kralj, raziskave kažejo, da lahko povečajo vaše zdravje v številne načine na zelo enostaven-da-doseči “odmerkov.”
Jedo samo eno unčo orehov na dan, (to je približno sedem oluščene orehe) je lahko potreben, da izkoristijo svoje koristne lastnosti.
7 glavnih razlogov, da jedo orehe
Orehi spadajo v družino oreh drevo, brazilskih orehov, indijski oreščki, lešniki, makadamije, ameriških orehov, pinjole in pistacije. Vsak ima svoje lastne edinstven prehranski profil.
Četrtina skodelice orehov, na primer, ponuja več kot 100 odstotkov dnevne priporočene vrednosti rastlinski osnovi omega-3 maščob, skupaj z velike količine bakra, mangana, molibdena in biotin. Nekaj najbolj zanimivih raziskav o orehi vključuje:
1. antikancerogeni lastnosti
Orehe lahko pomaga zmanjšati tveganje za raka prostate, pa tudi raka dojk. V eni študiji, miši, da pojedla človeško enakovredna 2,4 unč celotno orehov 18 tednov imel bistveno manjši in počasnejši rastočih tumorjev prostate v primerjavi s kontrolno skupino, ki porabijo enako količino maščobe, vendar iz drugih virov.
Na splošno cel oreh prehrana zmanjša rast raka prostate 30 do 40 odstotkov. Glede na drugi študiji o miših, človeški ekvivalent samo dve pesti orehov na dan prepolovil tveganje raka na dojki, in upočasnila rast tumorja za 50 odstotkov kot well.1
2. zdravje srca
Orehi vsebujejo aminokisline l-arginin, ki ponuja več žilnih koristi ljudem z boleznimi srca, ali tiste, ki imajo povečano tveganje za bolezni srca zaradi več srčne dejavnikov tveganja.
Če ste rvanje s herpes, morda boste za preprečevanje ali omejevanje orehi, kot visoko raven arginin lahko tanjšajo aminokisline lizin, ki lahko sprožijo herpes ponovitev.
Orehi vsebujejo tudi rastlinski osnovi omega-3 maščobe alfa-linolenske kisline (ALA), ki je protivnetno in lahko prepreči nastanek patoloških krvnih strdkov. Raziskave kažejo, da so ljudje, ki jedo hrano veliko ALA manj verjetno, da imajo usodni srčni napad in skoraj 50 odstotkov manjše tveganje za nenadno srčno death.2
Jedo samo štiri orehov na dan je bilo dokazano, da znatno povečajo krvi, srčno-zdravo ala, 3 in oreh prehrano podpira zdravo raven holesterola.
Ločena raziskava je pokazala, da jedo samo eno unčo orehov na dan lahko zmanjša kardiovaskularno tveganje, 4 in med tiste z visokim tveganjem kardiovaskularnih, povečana pogostost uživanja matico bistveno znižuje tveganje za death.5
3. redki in močni antioksidanti
Antioksidanti so ključnega pomena za vaše zdravje, saj so verjeli, da nadzorujete, kako hitro ste starost po boju proti prostim radikalom, ki so v središču vek-soroden poslabšanja.
Orehi vsebujejo več edin ter silen antioksidante, ki so na voljo v samo nekaj pogosto jedli živila. To vključuje quinone juglone, tellimagrandin tanina in flavonol morin.6
Orehi vsebujejo antioksidante, ki so tako močan v prosti radikali splakovalnega, da raziskovalci poklical jih “izjemen” 7 in raziskave so pokazale, da oreh polifenolov lahko pomagajo preprečiti kemično inducirane jetrnih damage.8
V drugi študiji, raziskovalci so ugotovili, da oreščki, zlasti orehi, so močan antioksidant pooblastila. Orehovi polifenoli imel najboljše učinkovitosti med oreški, preizkušen in tudi najvišji lipoprotein vezanih antioksidativno delovanje. Raziskovalcev ugotovila: 9
“Orehi so visoko antioksidantov polifenolov, ki je z zavezujoča za lipoproteine bi zavira oksidacijske procese, ki privede do ateroskleroze in vivo. V človeški dopolnitev študije matice je dokazano izboljša profil lipidov, povečanje endotelijsko funkcijo in zmanjšanje vnetja, vse brez povzročanja telesne mase.”
4. teža nadzor
Dodajanje Zdravilen količine oreščkov kot orehi v vaši prehrani lahko pomaga, da ohranijo svojo idealno težo sčasoma. V enem pregled 31 poskusov, tiste, katerih prehrana vključene dodatne orehov ali orehi, zamenjajo za druga živila izgubil približno 1,4 odvečnih kilogramov in pol palčni iz njihovega hranjenja orehi waists.10 je povezano tudi s povečano sitosti po treh days.11
5. izboljšanje reproduktivnega zdravja pri moških
Eden od manj znanih koristi orehov je njihov vpliv na moško plodnost. Med moškimi, ki uživajo Western-style dieto, dodajanje 75 gramov (malo čez polovico skodelice) orehi vsak dan bistveno izboljšala kakovost sperme, vitalnost, gibljivost in morphology.12
6. možganih zdravje
Orehi vsebujejo številne neuroprotective spojine, vključno z vitaminom E folatov, melatonin, omega-3 maščob in antioksidantov. Raziskave kaže porabo oreh lahko podpira zdravje možganov, vključno s povečanjem inferential razlogovanja v mladih adults.13
Ena študija je tudi ugotovila, da porabijo visoko antioksidacijskim živil kot orehi “lahko zmanjša izboljšane občutljivosti na oksidativni stres, ki se pojavlja v staranje,” “povečanje zdravje dobe”, in tudi “izboljšanje kognitivne in motorične funkcije v aging.” 14
7. diabetes
Koristnih prehranskih maščob v orehov se je izkazalo za izboljšanje presnove parametrov pri ljudeh z diabetesom tipa 2. Prekomerno odraslih z diabetesom tipa 2, ki je pojedel eno četrtino skodelice orehov na dan imel znatno zmanjšanje v postu inzulina v primerjavi s tistimi, ki niso, in koristi, je bil dosežen v prvih treh months.15
Zakaj bi morali jesti oreh kožo
Najbolj oddaljene plasti brez lupine oreha-belkasta, lušči (ali včasih voskasta) del-ima grenak okus, ampak upreti pozivam, da ga odstranite. To je misel, da se 90 odstotkov antioksidantov v orehi najdemo v koži, zaradi česar je eden od najbolj zdravo delov za consume.16 povečati pozitivne učinke na vaše zdravje, Poglej za lupinarje, ki so organsko in surovo, ne obsevani ali pasterizirano.
Poleg tega zavedati, da orehi so hitro pokvarljiva, in svoje Zdravilen maščobe hitro poškodujejo. Če ste nakup oluščene orehe v množični, bi se izognili tistim, ki se pojavljajo shriveled ali vonj žarko, ali da ni mogoče preveriti, so sveži. Orehi shranite v nepredušni posodi v hladilniku ali zamrzovalniku, ali so oluščeni ali neoluščeni. Orehi so super, kot hiter prigrizek, ampak če niste ljubitelj svoj okus, lahko še vedno dobite terapevtske koristi z mešanjem v napitke. Poskusite lahko eno od drugih na voljo zdrava matice.
Lahko izboljša kakovost orehi z namakanjem jim v vodo čez noč, ki bo ponavadi nižje nekaterih encimov zaviralci in fitinske kisline. Po namakanju, boste lahko dehidriral jih pri nizki temperaturi približno 105 do 110 stopinj Fahrenheit dokler so hrustljavo spet, saj so veliko bolj všečno ko so hrustljavi.
Večina oreščki so čudovito hrano
Boste mogli res kaj narobe pri izbiri matice jesti, tako dolgo, kot ste pozorni na kakovost. S tem mislim pogled za lupinarje, ki so organsko in surovo, ne obsevani, pasterizirano, ali prevlečeni s sladkorjem. Izjema je arašidov, ki so tehnično v družino stročnic. Moj glavni očitki na arašide so, da jih ponavadi:
Izkrivljajo omega-3 razmerje omega-6, saj so relativno visoko v omega-6
Pogosto kontaminirani z rakotvorne plesni imenuje aflatoksina
Eden od najbolj pesticidov okužene rastline
Moj najljubši matice so surovi makadamije in ameriških orehov, kot jih zagotavljajo najvišjo količino zdravih maščob, hkrati pa so na spodnjem koncu ogljikovih hidratov in beljakovin. Večina oreščki prehranske ličila podobni kaj menim, da je idealno razmerje osnovnih gradnikov-maščobe, ki sestavljajo največji znesek vaše dnevne kalorije, sledi zmerno količino visoko kakovostnih beljakovin in nizko količino ogljikovih hidratov nerastlinskega. In to je točno zakaj ste priporočajo kot eno izmed najboljših virov zdrave maščobe v svoj načrt prehrane.
Glavni maščobnih kislin v makadamija je enkrat nenasičene maščobe oleinska kislina (približno 60 odstotkov). To je približno stopnjo, ugotovljeno v oljk, ki so dobro znani po svojih zdravstvenih koristi. I so bili porabi makadamija in Pekani skoraj vsak dan odkar sem začel zniževanje moj celoten beljakovin vnos približno letom dni. Ta seznam prikazuje Nutritivne tablice v gramih na eno unčo za vaša najpogostejša oreščki (ena unča orehov izenačuje nekaj več kot 28 gramov ali o majhna peščici): 17
Drevo oreh maščobe (gramov na unčo) beljakovin (v gramih na unčo) ogljikovi hidrati (gramov na unčo)
Macadamias 22 2 4
Ameriških orehov 20 3 4
Pinjole 20 4 4
Brazilski orehi 19 4 3
Orehi 18 4 4
Lešniki 17 3 5
Indijski oreščki 13 4 9
Mandlji 14 6 6
6 8

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