Walnuts – The Power Food

Yes, the delicious nut is an excellent way to include nutrition, taste and crunch to a simple meal. By including a small handful of walnuts in your routine diet, you will realize their health benefits. Walnuts contain many nutrients, some of which include plant protein, folacin, dietary fiber, magnesium, iron, thiamine, niacin, vitamin E, vitamin B6, potassium and zinc amongst many others. In fact, an In-depth Nutritional Profile for Walnuts features over 80 nutrients for this ‘power’ food.

Walnuts are an excellent source of omega-3 essential fatty acids, and Alpha Linolenic Acid (ALA), both of which offer many health benefits to our body. They range from providing cardiovascular protection, to anti-inflammatory benefits helpful in asthma, to providing improved cognitive function, rheumatoid arthritis treatment and to ease itchy skin conditions.

Besides that, walnuts contain an antioxidant called ellagic acid. This antioxidant has been found to aid the body in strengthening the immune system and also appears to provide several anticancer properties.

In a recent research published in Phytochemistry, researchers identified 16 polyphenols, including three new tannins, with antioxidant activity so protective they describe it as “remarkable.” This was in addition to earlier research conducted which found that walnuts contain various polyphenols which demonstrate anti-oxidant activity.

The walnut also contains a good amount of proteins and calories. In a 100 g serving, walnuts contain approximately about 1523 grams of protein.

People who have small appetites or are underweight can include some walnuts in their daily diet. It is helpful in maintaining the total amount of calories needed per day.

Caution: Walnuts that have bitter taste should not be eaten.

To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of walnuts, or other antioxidant-rich nuts, at least 4 times a week. Add chopped walnuts to your muffins or simply have them with fruit and yoghurt as your breakfast.

More ways to include walnuts in your meals:

• Eat delicious fresh shelled walnuts.

• When toasted or roasted, they are taken as healthy snacks.

• When raw, you can add them to salads

• When cooked, enjoy them in pasta or rice pilaf.

• When chopped, can be added to yoghurt and cut fruits.

• They can also be used in preparing cakes, cookies, muffins and breads.

Note that walnut oil is very nutritious when added to salads, but it is advisable not to heat walnut oil.

Walnuts can be chopped by:

1. Hand

2. Blender

3. Food processor

Chop them only when ready to use to maintain its freshness.

Ways to roast walnuts include:

1. Spread them on baking sheet.

2. Put them in oven for some time till color turns light brown.

3. Put them in little oil to toast.

Article Source: http://EzineArticles.com/?expert=Rebecca_Collins

The Benefits of Dark Chocolate May Surprise You

The benefits of dark chocolate have been reported in many scientific journals in recent years. One of these was the study by Grassi, Lippi, Necozione, and Desideri in the American Journal of Clinical Nutrition, 2005. These researchers found that dark chocolate decreased blood pressure and had a positive impact on insulin sensitivity in healthy persons.

Dark chocolate provides health benefits due to the flavonoids found in cocoa. These benefits were first seen in the Kuna Indian population living in the San Blas Islands off the coast of Panama. This population has a very low incidence of cardiovascular disease and diabetes. They also consume high quantities of cocoa-rich beverages. This led researchers to study the link between cocoa and their health. They observed definite links between the cocoa and their low incidence of certain diseases.

The flavanoids found in cocoa serve as antioxidants when ingested. These flavonoids protect blood vessels from undergoing oxidative changes that result in certain diseases. The result is stronger capillaries and other connective tissue that leads to enhanced health and wellness.

They didn’t know about flavonoids centuries ago but they did know that there were health benefits to dark chocolate. Historical documents have been discovered that refer to the medicinal use of chocolate in treating diseases such as angina and heart pain.

Plants are protected from microbes and insects by their flavonoids. For humans, these ingested antioxidants trigger the production of natural enzymes that protect us from disease just as they do the plants that contain them.

What are some flavonoid-rich foods?

• cocoa
• blueberries
• cranberries
• red beans
• red fruits
• yellow fruits
• red vegetables
• yellow vegetables
• certain nuts
• green tea

There are many health benefits to eating even small amounts of this nutrient. A well-balanced diet consisting of adequate fruits, vegetables, nuts, and even a little dark chocolate will provide sufficient levels of these antioxidants.

What are some of the health benefits?

• reduces risk of certain cancers such as ovarian cancer
• lowers blood pressure
• improves insulin resistance
• reduces risk of stroke and heart attack
• fights atherosclerosis
• reduces risk of chronic respiratory problems
• protects from UV light that may reduce the risk of skin cancer
• decreases inflammation and pain associated with arthritis
• the smell of chocolate may increase theta brain waves which results in relaxation

Before you stock up on chocolate bars there are some important facts to keep in mind:

• dark chocolate has the beneficial flavonoids; stay away from white and milk chocolate
• European chocolate is highest in flavonoids
• monitor the fat and calories you consume with chocolate; you only need a very small amount to benefit
• do not rely on dark chocolate for the bulk of your antioxidants; let it replace your unhealthy sweets

The role of flavonoid rich foods in preventing disease and maintaining health and wellness will continue to be heavily researched by scientists. Try to stay informed of these and other developments in contemporary health and wellness.

Article Source: http://EzineArticles.com/?expert=Dr._Steve_Tuggle

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Drink Chocolate Mint Black Tea

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