Walnuts are a source of good polyunsaturated fat (PUFA) which includes essential alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid....
It’s time to replace junk food with nuts all year round, and walnuts are one of the few whole foods that taste great and contribute many beneficial nutrients to the body
Walnuts are a source of good polyunsaturated fat (PUFA) which includes essential alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid. Clinical research on the benefits of walnuts has been conducted in the areas of heart health, diabetes, cognitive function, breast and prostate cancer and bone health.
Smart for the heart
Eating a handful of walnuts is heart-healthy. The US Food and Drug Administration in 2004 stated, “Supportive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet may reduce the risk of coronary heart disease.”
Walnuts and diabetes
A study that included 58 men and women, says that a diet inclusive of 30g of walnuts (8–10 nuts) per day helps control diabetes. Consumption of walnuts can help achieve a 10% reduction in LDL cholesterol and a greater increase in HDL (good) cholesterol levels. Researchers concluded that adding walnuts improved the blood lipid levels of the patients with type II diabetes.
Walnuts and antioxidants
According to an evidence-based review, antioxidants help to protect from certain chronic diseases of aging, including cardiovascular, neurological and anti-carcinogenic ailments. In a study, among 1113 foods tested, walnuts ranked second only to blackberries in terms of antioxidant content. According to the study, a handful of walnuts have significantly more antioxidants than a glass of apple juice, a milk chocolate bar or a glass of red wine.
A tasty tool for weight management
The good fat, fiber and protein in walnuts aids in successful weight management. It found that a regular walnut consumption did not lead to weight gain. The walnut diet reduced serum total and LDL (bad) cholesterol by 4.2 percent and 6.0 percent respectively.
An ounce of walnuts also provides a convenient source of protein and fiber. Most people don’t get enough dietary fiber — which promotes healthy bowel function and helps you feel full — a key component in maintaining a healthy weight.
Apple, Feta and Walnut Salad
Iceberg lettuce 50 gms
Aragula 60 gms
Roasted walnuts (8 pc) 15 gms
Feta cheese (4 cubes) 30 gms
Olive (4 pcs) 8 gms
Green apple (1/3 of apple) 50 gms
Sundried Tomato dressing 30 gms
Lemon 3 ml
For Sundried Tomato Dressing
Olive oil 15ml
Sundried tomato 30gms
Red wine vinegar 10ml
Crushed pepper 2gms
Bay leaf 1nos
For the dressing:
In a pan add bay leaf, olive oil, garlic and heat on low heat to infuse the flavours to the oil.
Take the pan off heat and keep aside. In a food processor, blend the rest of the ingredients except bay leaf together till it is coarsely ground.
Empty in a bowl and add the flavoured oil to it. Now in another bowl add the dressing, lemon juice and the salad leaves. Serve in a plate and then garnish with feta cheese, olive, walnuts and sliced green apple. Serve cold.