A new research study from Yale
University is showing an amazing benefit of adding just 56 grams of walnuts a
day to your diet. Researchers chose 46 adults between the ages of 30 and
75.
All participants had a body mass
index (BMI) higher than 25 and a waist circumference of at least 40 inches for
men and 35 inches for women. All of the participants had a heightened risk of
metabolic syndrome, which is a factor of type 2 diabetes and cardiovascular
disease.
Half of the participants were assigned a diet that
included 56 grams of shelled, unroasted walnuts. The other half were given a diet that did not include
walnuts. The results showed that people on the walnut enhanced diets showed
improved function in endothelial cells that make up the inner lining of blood
vessels.
These cells help with blood clotting
and the formation of new blood cells, as well as regulating inflammation and
controlling blood pressure.
The lead author of the research
study, Dr. David Katz, says, “We know that improving diets tends to be hard,
but adding a single food is easy. Our theory is that if a highly nutritious,
satiating food like walnuts is added to the diet, there are dual benefits: the
benefits of that nutrient rich addition and removal of the less nutritious foods.”
As amazing as the benefits of Walnuts
can be, sadly according to World’s Healthiest Foods: “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!”
SO, now that you know, go out and grab a bag of fresh walnuts and get
cracking! Your heart will thank you for it
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