Health Benefits of Walnuts Include Lowering Heart Disease Risks PDF Print E-mail
Wednesday, 29 June 2011 18:58

By Kirsten Whittaker

According to new research the health benefits of walnuts include lowering heart disease risks. It seems these tasty treats contain a higher quality of antioxidants than any of the other nuts tested in study.

We know that nuts are good for the heart, they not only bring down cholesterol and inflammation they also cut oxidative stress brought on by free radicals.

Experts know that antioxidants protect the cells of the body against damage that's caused by free radicals. This damage contributes to many health conditions, including heart disease.

Earlier studies have found that walnuts enhance blood flow and reduce cardiac risk factors, both beneficial to your heart. The U.S. Food and Drug Administration agrees that eating nuts as part of a heart healthy diet might just lower your risk for heart disease.

Of course, this assumes that your nuts aren't covered with salt, chocolate or sugar....

The nuts evaluated included almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts, pecans, pistachios and walnuts. The team found that an ounce of walnuts contained higher levels of antioxidants than the total of what most people get from fruits and veggies.

A handful of walnuts has two times the antioxidants as an equal amount of the other commonly eaten nuts. What's more, the antioxidants in walnuts appear to be from 2 to 15 times more effective than those in the other nuts.

Walnuts, in contrast to the others, are eaten raw rather than roasted.

Nuts, however, have gotten a bad rap from many for being high in fat and calories. It is true that you need to eat them in moderation.

One ounce of walnuts contains 185 calories, but it also delivers 4g of protein, almost 2g of fiber and over 18 grams of heart healthy fats - polyunsaturated and monosaturated fats/omega-3s. When you add a small serving of nuts to your diet, Vinson points out that research finds you're far more likely to either maintain or lose weight.

Nuts are also emerging as having a benefit to brain health.

As a snack, walnuts are ideal. They're portable, affordable, easy to take along and aren't empty calories that will leave you hungry in an hour. Instead as few as 7 walnuts a day are enough to get the antioxidant benefits and have you feeling full, so you're less likely to snack or over indulge at your next meal.

And yet they are not as popular as you might expect. But that may change as we learn more about these tasty, nutrition rich little packages, beyond being loaded with antioxidants, they also offer a unique combination of protein, vitamins and minerals, are dairy and gluten free and make a healthy alternative to meat.

No one is saying to replace other good for you foods with walnuts, but rather to think of the health benefits of walnuts as a rich source of powerful antioxidants and other beneficial nutrients to enjoy in moderation. In case you're curious, Brazil nuts came in second place in terms of antioxidant content.

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Ten Vegetables Rich in Vitamins and Antioxidants PDF Print E-mail
Tuesday, 28 June 2011 15:47

By Hayden Jakobi

Antioxidant is nature's way to fight against diseases like cancer. Antioxidants and vitamins are found in fruits and vegetables. Food therapy, the use of food as an approach to deal certain illnesses is based on nature's natural way of helping mankind. Vegetables can provide nutrients, vitamins and minerals just like fruits. Vegetables also play a vital role to those who are health conscious and maintaining a healthy and balanced diet. Studies shows the effectiveness of vegetables when it comes to health. Here are ten vegetables that are rich in nutrients and antioxidants.

1. Kale

Kale also known as "Borecole" is a form cabbage. It is purple or green in color. This vegetable is highly nutritious and has powerful antioxidants. It is rich in vitamins and minerals such as vitamin K, vitamin C, calcium, beta carotene and lutein. It is also rich in indole-3 carbinol, a substance that aids the DNA for cell repair.

2. Spinach

This vegetable is native in central and southwestern Asian countries. Its leaves are large green with yellowish flowers. It is rich in vitamins A, C, E, K, B1 and B2. It also has minerals such as calcium, potassium, magnesium and omega-3 fatty acids and many more. It is very high in antioxidants especially when it is eaten fresh, steamed or quick boil.

3. Brussels sprouts

This vegetable belongs to the cultivar group of wild cabbage. It has small, leafy green buds which is highly rich in antioxidants. Just like broccoli, it has a substance called sulforaphane that is believed to have anti-cancer properties. It also has indole-3 carbinol that boosts DNA's repair of cells.

4. Alfalfa sprouts

This vegetable belongs to the flowering plant of the pea family. It resembles a clover with small purple flowers that grows in cluster. It is very rich in vitamins such as B vitamins, vitamins C, E and K. It is also high in protein and calcium.

5. Broccoli

The broccoli belongs to the Italica cultivar group of Brassica oleracea. It is similar to cauliflower that also belongs to the same group. It has green flower heads originating from an edible stalk. It is high in vitamin C and fiber. It has substances that are anti-cancer. A high broccoli diet is proven to be effective against prostate cancer and heart attack.

6. Beet

This is known for its varieties in which the most common is the beet root or the garden beet. Some of its varieties are used in the production of table sugar. Beet is very rich in carbohydrates, protein and fiber.

7. Red bell pepper

It belongs to the cultivar group of chili peppers. They are native to Mexico, Central and South America. Bell peppers are also called "sweet peppers". Red bell peppers are rich in vitamin C and have the substance "lycopene" which is an antioxidant. Its vitamin C is three times of that of an orange.

8. Onions

Onion also called "bulb onion" or "common onion" belongs to the Allum family. It is use as food or garnish to different food preparations. Depending on the variety, onion can be sweet, mild, spicy or tangy. It has chemical compounds that are said to be anti-inflammatory, anti-cancer, and anti-cholesterol. Quercetin, a substance found in onion is an antioxidant.

9. Corn

It is a form of grain and alternative to rice for some countries. Its plant is similar to bamboo. When it is ripe, it has yellowish kernels attached in its comb. Corn is very high in carbohydrates, protein, fiber and other nutrients.

10. Eggplant

The eggplant has several names such as aubergine, guinea squash and melongene. It belongs to the nightshade family and the genus Solanum. It is closely related to tomato and potato which also belongs to the nightshade family. The eggplant fruit is like a berry having small edible seeds. It is used for the treatment of high blood cholesterol. It is a good source of potassium and folic acid and it prevents the formation of free radicals which are the cause of cancers.

This Article is written by Hayden Jakobi, from TestCountry the contributor of Test Country Articles. More information on the subject is at, and resources from other home health and wellness testing articles are used such as AntiOxidant Test.

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