The walnut tree can grow to 70 feet or more and may have a span as much as 4 feet round its trunk. The walnut tree has long leaves that can grow as long as two to three feet.

Walnuts are part of the mediterranean diet, well known for its health benefits.

Nutrients found in walnuts

Walnut are a good source of omega-3 fatty acids. In fact 30g of walnuts provides the daily needs of omega-3 fatty acids. Walnuts contain a lot of manganese and copper. Also found in smaller quantities are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, calcium, iron, phosphorus, selenium, potassium and zinc.

Walnut contains ellagic acid, an antioxidant compound that helps supports the immune system and contains several anticancer properties.

Walnuts for constipation

Walnut has a mild laxative effect, it is beneficial in cases of constipation.

Protect the heart

According to several studies, walnuts have amazing cardioprotective benefits. Research shows that polyphenolic compounds found in walnuts, ellagic and gallic acid, possessed significant antioxidant properties. Further study identifies 16 polyphenols with antioxidant activity so protective it is described as remarkable.

Research shows that inclusion of 30 g of walnuts per day in the diet significantly improves the HDL cholesterol to total cholesterol ratios in patients with type 2 diabetes.

Lower blood pressure

Researchers found that omega-3s from nuts, seeds, and vegetable oils such as walnuts and flaxseed had just as much impact on blood pressure as omega-3s from fish.

Walnuts contain relatively high levels of l-arginine, an essential amino acid, they may be of special importance when it comes to hypertension.

Think better with walnuts

The brain is more than 60% fat. For your brain cells to function properly, the brain fat needs to be mostly the omega-3 fats found in walnuts, flaxseed and cold-water fish. For this reason, walnuts are regarded as a brain food; they even have a wrinkled brain-like appearance.

Protect your bones with walnuts

Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping prevent excessive bone turnover by providing a lower ratio of omega-6 to omega-3 fats in the diet. (Griel et al. 2007)

Add walnuts to your lunch box

Why not have a few walnuts each day with a healthy sandwich for lunch? Walnuts are best eaten raw and unsalted.

References:

Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. PMID:17125534.

Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801 2003.

Griel AE, Kris-Etherton PM, Hilpert KF, Zhao G, West SG, Corwin RL. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J. 2007 Jan 16;6:2. PMID:17227589.

Sabate, J. (1999). Nut consumption, vegetarian diets, ischemic heart disease risk, and all-cause mortality: Evidence from epidemiologic studies. The American Journal of Clinical Nutrition, 70(3S), 500S-503S.

Sabate, J. (1993). Does nut consumption protect against ischaemic heart disease? European Journal of Clinical Nutrition, 47(1), S71-S75.

Sabate, J., Fraser, G.E., Burke, K., Knutsen, S.F., Bennett, H., & Lindsted, K.D. 1993. Effects of walnuts on serum lipid levels and blood pressure in normal men. New England Journal of Medicine, 328(9), 603-607.

Tapsell LC, Gillen LG, Patch CS, Batterham M, Owen A, Baré M, Kennedy M. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. Diabetes Care 2004.

Studies have shown that moderate exercise combined with a Mediterranean diet, can increase life expectancy.  A Mediterranean diet is high in fish, nuts, olive oil, raw fruits, raw vegetables, and low in red meat.  A recent study showed that individuals aged 70 to 90 years eating a Mediterranean-like diet, who were non-smokers, moderately consumed alcohol, and engaged in physical activity had more than a 50% lower risk of death.   In another study based on surveys over one year with a five year follow up study, men and women aged 50 to 71 on a Mediterranean diet were 21 percent less likely to die over five years.

There are many countries that border the Mediterranean Sea, and the diet of these countries will vary.  Here are the key elements of a Mediterranean diet:

• Minimal intake of red meat with no consumption of bacon, sausage or other high fat meats.
• Regular consumption of fish. Fish is high in Omega 3 fatty acids.
• Bread is eaten without butter or margarine. No breads from white, heavily refined flour.
• Modest fat intake, but only good fats from sources such as olive oil and nuts. Olive oil does not increase cholesterol like saturated fats.
• Generous amounts of fruits and vegetables, around 10 servings a day.
• Small amounts of diary food. Goat cheese is used which is high in calcium.
• No more than four eggs a week.
• Red wine in moderation. Red wine is known to have strong antioxidant properties, however, if you don’t drink alcohol, you don’t need to start now.

The Mediterranean diet is a good balance of protein, fat and carbohydrates with plenty of fibre. Don’t starve yourself on a low fat or low carbohydrate diet.  Here are some the possible benefits of the Mediterranean diet:

• Reduced risk of heart disease.
• Reduced risk of cancer.
• Protection from diabetes, Alzheimer’s disease and Parkinson’s disease.
• Relief from rheumatoid arthritis.
• Lower cholesterol  and blood pressure.
• Assistance with weight management.

The Mediterranean diet might be the delicious, healthy diet you are seeking. Don’t forget to exercise.

References:

Harriss L.R.,English D.R., Powles J., et al. Dietary Patterns and cardiovascular mortality in the Melbourne Collaborative Cohort Study. American Journal Clinical Nutrition. 86:221-9 (2007)

Knoops KT, de Groot LC, Kromhout D, Perrin AE, Moreiras-Varela O, Menotti A, van Staveren WA. Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. JAMA. 2004 Sep 22;292(12)1433-9.

Mayo Clinic. Mediterranean diet for heart health.  June 21, 2006.

Panagiota N. Mitrou, Victor Kipnis, Anne C. M. Thiébaut, Jill Reedy, Amy F. Subar, Elisabet Wirfält,  Andrew Flood, Traci Mouw, Albert R. Hollenbeck, Michael F. Leitzmann, Arthur Schatzkin.  Mediterranean Dietary Pattern and Prediction of All-Cause Mortality in a US Population. Archives of Internal Medecine. 2007;167(22):2461-2468.

Simini, Bruno . Serge Renaud: from French paradox to Cretan miracle. The Lancet 355:9197:48 (1 January 2000).