Top 5 reasons to eat walnuts

Nuts, particularly walnuts, have good fats.

Have you ever been told that all nuts are fattening and you should avoid them? Well, I have heard that one before on a number of occasions. I have even known people to soak nuts overnight before eating them because they feel it removes the fat from the nuts.
Now, the thing is that not all fats are created equal. There are good fats and there are bad fats. And guess what? Nuts, particularly walnuts, have good fats. A quarter cup of walnuts contains adequate amounts of Omega 3 fats, copper, magnesium, molybdenum and biotin. A 100 gram serving of walnuts contain 655 calories, but hold on a moment before you have a drastic calorie-related explosion!
Firstly, you would not have 100 grams of walnuts at one go. You are likely to have about 8-10 pieces, which amount to 40 grams that, in turn, would have close to
260 calories:

Total fat: 260 grams
Potassium: 176 mg
Carbs: 5.6 grams
Protein: 6 grams

And then a smattering of the all-important vitamin C, iron, vitamin B6 and magnesium.
Here are the top five benefits that you can expect from these nutrient-rich nuts:
1. Heart Health
Rich in l-arginine, an amino acid that offers vascular benefits, walnuts are highly recommended to those who have a heart disease. However, if you suffer from herpes, I'd suggest you stay away from walnuts as l-arginine can reduce amino acid lysine, which, in turn, can lead to the recurrence of the viral disease.
Walnuts also contain alpha-linolenic acid (ALA), a common Omega 3 fatty acid that not only prevents inflammation but also reduces formation of blood clots. It is believed that a diet rich in ALA prevents heart diseases and reduces the risk of cardiac arrest substantially. It can also contain your levels of cholesterol significantly. To start off, just take four pieces of walnuts daily.
2. Weight Control
Consuming small amounts of walnuts can also help you maintain your weight. In a research conducted to evaluate the benefits of walnuts, it was discovered that those who substituted mid-day snacking with walnuts not only lost about a pound but also experienced inch-loss around the waist area.
3. Brain Health
Containing adequate amounts of vitamin E, folate, melatonin, Omega 3 fats and antioxidants means that walnuts are great for the health of your brain. One research shows that walnuts, being rich in antioxidants, "can decrease the enhanced vulnerability to oxidative stress that leads to ageing" and also "enhance cognitive and motor function".
4. Diabetes
The fat in walnuts has been shown to aid metabolism in people with Type II diabetes. Those who are overweight and suffer from Type II diabetes should ideally consume a quarter cup of walnuts daily and they will experience a slow-yet-sure reduction in insulin levels. What's more, all this can be achieved within the first three months!
5. Cancer-Fighting Properties
Walnuts considerably reduce the risk of prostate cancer as well as breast cancer. In one study, mice that consumed 2.4 ounces of whole walnuts for 18 weeks had slower-growing prostate tumors as compared to the group that consumed the same amount of fat but from other sources. In a nutshell, a walnut diet reduced the growth of prostate cancer by 30 to 40 per cent. 
To summarise, make sure you include walnuts in your daily diet - you can have them either prior to your breakfast or as a mid-morning snack - to maximise the benefits of these nutritious nuts. 
- wknd@khaleejtimes.com

• Food and Dining