The humble walnut has a lot to offer: from
boosting memory and moods to looking after your skin, it’s got every base
covered…
Brain food
These knobbly looking nuts are in fact
excellent ‘brain food’. They are packed full of good fats and are a great
source of essential fatty acids, including omega-3 and 6, which support your
nervous system. This in turn helps to improve your memory and moods.
Heart healthy
These good fats also support your
cardiovascular system as they help reduce LDL, the ‘bad’ cholesterol, and help
to keep your arteries elastic. They also contain the amino acid arginine, which
helps your blood vessels relax, helping to protect you against high blood
pressure. So, this yummy snack is also the real deal in heart protection.
Best of the best
Recent research from the US has shown that
walnuts are the king of all nuts! They were found to be the healthiest nut out
there and a must-have in any diet.
The research revealed that walnuts have
antioxidant levels two to 15 times as powerful as vitamin E, which is known to
protect us against damaging chemicals involved in diseases such as cancer. A
great reason to tuck in now.
There’s no end of benefits to be had from
stocking it up on this tasty nut. They’re great for your skin, keeping it
smooth and reducing inflammatory conditions such as eczema, psoriasis and
arthritis. But they also contain iron, potassium, zinc and vitamins B and C.
So, a handful a day could make all the difference to your health!
3 ways with…Walnuts
- Walnut pâté in a blender
Mix 150g walnuts and handful of parsley
until the nuts are ground. Add in 150g feta cheese, 120ml water, some coriander
and cayenne pepper and mix until smooth. Serve on oatcakes or with crudités.
- Red cabbage with apple and walnuts
Put 1 chopped red cabbage in a pan with a
knob of butter, a bay leaf, a few cloves and an apple (peeled and grated). Once
the cabbage starts ti wilt, add 100ml cider vinegar and stir until the vinegar
has evaporated. Add a tablespoon of sugar and stir again. When the suget has
dissolved, remove from the heat and stir in a good handful of walnuts. Serve as
a delicious lunch or as an accompanying side dish.
- Walnut and honey yoghurt
Simply mix together some natural yoghurt, a
drizzle of honey and some walnut halves for a great post-workout snack or
dessert.
