Go "nuts" for wal"nuts"!

No, really, I’m not joking: go nuts, go crazy for them. The oldest tree food known to man, dating back to 7,000 BC. It stands out in front, head and shoulders, to all other nuts. The healthy fats in most nuts are primarily only monounsaturated fatty acids.

Here is the difference: walnuts are rich in polyunsaturated ones instead, plus oleic acid (the same beneficial acid found in olive oil). They also contain several potent phytonutrients including: quinone juglone, the tannin tellimagrandin and the flavonol morin. All these are very potent cancer inhibitors.

Like other nuts they contain vitamin E, but most of their form is not in the alpha-tocopherol form, but in the more effective gamma-tocopherol one (for the difference between the two see my previous post “vitamin E”). These super nuts are also particularly rich in ellagic acid which has potent anti-inflammatory properties.

Plus, 14 different polyphenols provide a radical scavenging effect and rare phytonutrients cancer blocking effect: mechanisms through which these phytonutrients attack cancer cells include impairment of their mitochondrial function and induced apoptosis.

By eating walnuts the risk of prostate cancer is reduced by 30 to 40%. Brest cancer by 50%. Just four to seven walnuts a day increase levels of omega-3 in our body, decreasing cardiovascular risk.

Those over age 60 performed better cognitive test scores thanks to their consumption. So many endless benefits. My personal hint is the following: eat the walnut skin! 90 percent of walnuts’ abundant phenols are found in their bitter skin, it’s the healthiest part to eat. Look for walnuts that are raw, with an undamaged shell (due to their high content of fatty acids would rancidify very quickly). Keep them in a refrigerator and should last up to 6 months.

Their calorie content could induce weight gain (they’re SO tasty), replace some other unhealthy fat sources (from animal fats, generally speaking) with healthy walnuts.

….Always humble,

Angiolino