Walnut - a miracle of nature

What are good nuts ?
Promote a healthy lifestyle . The ideal ratio of omega -6 and omega- 3 fatty acids is 4:1 . This is essential for a healthy lifestyle. Namely, this is the ratio between these two essential fatty acids in walnuts !

Reduce the risk of heart disease. Walnuts contain alpha -linolenic acid - one of the omega-3 essential fatty acids similar to those of oily fish such as salmon and mackerel . These essential fatty acids improve cardiovascular health by preventing unstable heart rate and controlling the formation of plaques in blood vessels. Help to reduce the "bad " - LDL cholesterol and C-reactive protein - inflammatory markers linked to atherosclerosis and heart disease.

Study found that levels of C-reactive protein decreased by almost 75% , total cholesterol by 11 % and LDL- cholesterol by 11-12 % in patients who consume a diet rich in alpha-linolenic acid. It is contained in products such as walnuts, walnut and flaxseed oil. Similar benefits have been found in people with type 2 diabetes who are at increased risk of cardiovascular problems .

Reduce the effect of a high fat meal . According to a study by Spanish explorers , the consumption of a handful of walnuts , along with fatty foods help protect the arteries from the bad effects of high-fat foods. A high fat meal may temporarily " stun " the arteries and lead to their cure .

Reduce the effects of stress. Regular consumption of nuts helps to successfully cope with stress. Those that show " exaggerated " biological response to stress are at higher risk of heart disease. A team of researchers from Pennsylvania State University carried out a study involving 22 healthy adults with elevated LDL- cholesterol. The researchers found that including walnuts and walnut oil in their diet lowers high blood pressure provoked by stress.

Help in the battle against cancer. Chronic oxidative stress and chronic inflammation are two factors that pose a high risk for development of cancer cells. So nuts , enriched with antioxidants and anti-inflammatory substances help in the fight against cancer.

There are studies demonstrating the effectiveness of the kernels in prostate cancer and breast cancer. Study showed that 2 handfuls walnuts per day may reduce the risk of developing breast cancer , and can help to reduce the tumor growth in breast cancer . According to researchers, phytosterols contained in these nuts are associated with estrogen receptor to inhibit the growth of breast cancer.

Food for the brain. Due to the presence of omega -3 fatty acids , and other polyphenols, which act as antioxidants , walnut called "brain food" . Research conducted at the University " Tufts " in Boston , found that consumption of 1.5 g walnuts per day increases brain activity , improves concentration and behavioral skills.

Maintain bone health . Walnuts contain anti- nutrients that help maintain bone health . Research shows that a high intake of nuts leads to a decrease in the levels of N- telopeptides of type 1 collagen . These components serve as an indicator of bone turnover , and reduced blood level is better bone stability and less loss of mineral from bone.

Improve the quality of sleep. The composition of walnuts enter melatonin - a hormone that is naturally produced by the pineal gland. It has powerful antioxidant potential. Melatonin is crucial for the regulation of sleep and other processes. Supplements containing the hormone are used by people who have problems and irregular sleep. Research conducted at the University of Texas shows that consumption of walnuts may increase blood levels of melatonin and antioxidants.

Potion of green walnuts and Greek honey does help to strengthen the immune system and inflammatory processes in the oral cavity for cleaning blood and parasites , as well as against chronic skin diseases. It is also useful in polycystic kidney disease , angina and liver diseases .

Walnuts are high in calories , so overweight people should be careful with the quantities . The recommended daily dose is about '42 - is sufficient to achieve the maximum benefits of consuming walnuts health .