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Walnuts, the Stars of Fall

They are some of the healthiest fruits

Walnuts are coming back in plenty this fall. We use them in baking, sweets, salads, or simply, as snacks. They are not only delicious and crunchy, but also packed with nutrients. Let’s take a look at the greatest benefits of autumn walnuts.

They reduce the risk of breast cancer

14 walnuts a day offer an optimal dose of antioxidants and phytosterols, which may substantially reduce the risk of developing ovarian cancer, according to studies performed by the University of Medical Studies in West Virginia. Mice fed 60 g of walnuts daily have developed much fewer breast tumors, and the existing ones have grown much slower than in the mice fed other types of food.

Photo: Wikipedia.org
Photo: Wikipedia.org

They contain lost of Omega-3 fatty acids

A diet rich in Omega-3 prevents and ameliorates depression, ADHD (Attention Deficit Hyperactivity Disorder), cancer and Alzheimer disease. In addition, fatty acids prevent inflammatory diseases, for example Crohn’s disease and rheumatoid arthritis.

They reduce the risk of diabetes

Women who ate 30g of walnuts at least five times a week had 30% less chance of developing Type 2 cancer compared to those who didn’t eat or rarely ate walnuts, announced researchers of Harvard University. The reason is, mono- and polyunsaturated fats that walnuts contain help people suffering from sensitivity to insulin.

They contain antioxidants that contribute to a healthier heart

Studies show that walnuts contain a mix of antioxidants that tare more varied and healthier than in any other types of nuts.

They relieve stress

Walnuts and walnut oil cleanse the body of stress, and fill it up with energy. They have a role in decreasing arterial blood pressure and in relaxing response to stress. This change in the diet sustains the body’s better response to stress.

They contain vitamin B

Walnuts contain groups of vitamin B complex as well as riboflavin, niacin, thiamine, pantothenic acid and folic acids. Besides these, they contain trace elements such as manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium, minerals that sustain healthy growth and digestion.

They improve sleep

If you have problems sleeping at night, walnuts will help. Our pineal gland produces melatonin, a hormone that induces and regulates sleep. This hormone can be found in walnuts as well, therefore it is recommended to eat a snack of walnuts before bed.