Walnuts

What can be easier than snacking on a handful of walnuts? Tasty, nutritious and full of flavour, walnuts are one of my favourite top Anti-Aging Food. Why? Loaded with omega-3 essential fatty acids, walnuts can:

protect against cardiovascular disease
promote better cognitive function
act as an anti-inflammatory in conditions like asthma, rheumatoid arthritis and inflammatory skin diseases.

Walnuts' heart healthy properties come from its ability to decrease cholesterol and increase the elasticity of the arteries. They also have been found to reduce levels of vascular cell adhesion molecules, a key player in the development of atherosclerosis (hardening of the arteries).

Essential fatty acids have also been found to improve many aspects of our brain health. Studies at Purdue University showed that a deficiency in essential fatty acids can lead to sleep problems, mood swings, depression, dementia, etc. As the Canadian diet is low in omega-3's and it is so important to our continued good health, it is imperative that we make a conscious effort to consume enough.

Having trouble with gallstones? A Nurses' Health Study showed that women who ate at least 1 ounce of nuts, peanuts or peanut butter each week had a 25% lower risk of developing gallstones. Since gallbladder disease is a growing concern it may be as simple as consuming 1-2 tablespoons of nut butter a week for prevention.

Walnuts are easy to pack around and snack on throughout the day. Make up a mixture by adding soynuts, pumpkin seeds, sunflower seeds, dried fruit.

Serving suggestions:

Sprinkle over stir fried vegetables
Add to any baked good for a protein and nutrient boost
Prepare a delicious dip with pureed walnuts and cooked lentils. Add your favourite spices and herbs.
Add walnuts, blueberries and a bit of maple syrup to plain yoghurt.

SBI!