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Walnuts
Walnuts are an important source of monounsaturated fats, which are a type of unsaturated fat vitally necessary for good health in general, but essential for heart health.
Walnuts contain alpha-linolenic acid, which is an omega-3 fatty acid both of which have a number of heart-healthy benefits, including lowering cholesterol. Alpha-linolenic acid in particular, has been shown in studies to reduce the risk of sudden death from dangerous, abnormal heart rhythms.
A study published in 2006 showed that walnuts have beneficial effects similar to oily fish on lowering cholesterol levels and also on C-reactive protein (CRP), an inflammation marker that is strongly associated with heart disease and atherosclerosis (build up of fatty deposits in the arteries, which then block the arteries and cause blood clots and heart attack). Various other studies have shown that walnuts have a protective effect on the heart, by reducing LDL ("bad") cholesterol levels and preventing blood clots, which can result in stroke or heart attack.
Walnuts also contain the conditionall essential amino acid l-arginine, which is again beneficial for the heart, especially in terms of ensuring blood pressure is at healthy and optimum levels. Arginine does this by releasing nitric oxide in the blood, which helps to keep the blood vessel walls relaxed and pliable (preventing hardening of the arteries), so that blood can flow through properly without any problems.
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In addition to the heart protective properties of walnuts, they also contain an antioxidant called ellagic acid which supports the immune system and also has anti-cancer properties.
Walnuts are also excellent for ensuring the brain is healthy. All the cells in the brain need omega-3 fatty acids to help make their protective shield (the cell membrane).
Interestingly, walnuts are also beneficial for allergy sufferers - the omega 3 essential fatty acids in walnuts stems the allergic reaction in people with allergies, due to the walnuts' anti-inflammatory properties.
In addition to all these great qualities, walnuts also contain melatonin, a hormone that helps the body go to sleep.
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- What are superfoods?
- Benefits of superfoods
- 10 Superfoods
references
- Graci S, Diamond H, Martin JM, The Power of Superfoods, Prentice Hall Canada, 1999
- Pratt SG, Matthews, K. SuperFoods Rx: Fourteen Foods That Will Change Your Life, Harper-Collins Publishers USA, 2004
More information
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