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How Walnuts Can Transform Your Health + 5 Great Recipes

How Walnuts Can Transform Your Health + 5 Great Recipes

If you are like most people and have a crazy busy schedule, you probably feel like you don’t always have time to take care of yourself as well as you should. The good news is that there are many small things that you can do to help improve your health, even on the busiest of days. One of these is adding walnuts to your daily diet. Below are some of the best health benefits that come from these tiny, power-packed treats.

Walnuts Can Lower Your Cancer Risk

Cancer, like heart disease, is still a top killer in the United States, Europe, and many other parts of the world. Walnuts can lower the chances of cancer due to a number of their active ingredients, including ellagic acid (a powerful antioxidant), as well as compounds called phytosterols and omega-3 fatty acids. Research has shown that all of these compounds have anti-cancer properties and recent study found that people with a higher intake of walnuts had a greatly reduced chance of pancreatic cancer.

Walnuts Are Great For Your Brain

Walnuts aren’t just healthy for your heart, they are also great for your brain and can help manage a variety of problems, like depression and cognitive issues such as loss of memory or difficulty concentrating. In one 8-week study, participants who ate walnuts showed an improvement in memory and learning skills.

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Walnuts Are A Great Part Of A Vegetarian Diet

If you are vegetarian or vegan, protein is an important part of your life — and without meat and dairy products, this can be a difficult thing to get. However, walnuts (and other ground and tree nuts) can help you to get the protein that you need even if your diet is mostly or entirely plant-based. They can be made into vegetarian, high-protein dishes like nut loafs or vegetarian burgers to keep you healthy, no matter what your dietary restrictions are.

Walnuts Can Help Improve Your Sleep

If you have problems with getting a good night’s sleep, walnuts just might be the perfect bedtime snack for you. Walnuts are rich in melatonin, a neurohormone which regulates the circadian rhythm of your sleep-wake cycle and helps you to get the rest you need to face the day. If you have insomnia, consider adding walnuts to your diet: they can help you treat your problem naturally without the use of medications.

Walnuts Will Give You Beautiful Skin

Good skin is a prerequisite for beauty, and eating walnuts every day can help you achieve the glowing complexion you want naturally. That is because walnuts are rich in B-complex vitamins, which are powerful antioxidants that can protect skin from the aging process and reduce the risks of wrinkling.

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Walnuts Are Great For Your Digestion

Walnuts are rich in both protein and healthy fats, but they are also a great source of fiber! As a matter of fact, a cup of walnuts will give you 7.8 grams of fiber. Fiber is great for keeping the digestive process going and for preventing problems like constipation that can cause pain and bloating.

Walnuts Improve Your Heart Health

Heart disease is still a major health concern for Americans and those in other developed nations — it is actually the number one cause of death around the world. The good news is that there are many lifestyle choices that can help reduce your chances of developing this condition. One of these is adding walnuts to your diet. Walnuts are rich in alpha-linoleic acid (ALA), catechins like EPA and DHA, and copper, all of which have been shown in clinical studies to lower blood pressure and cholesterol levels, increase circulation, and decrease inflammation.

Walnuts Help You Lose Weight

Many people avoid walnuts and other nuts when they are dieting because they are calorie-dense foods that are high in fat. However, these are healthy fats and, in combination with their proteins and fiber, they help to reduce the appetite naturally. This can make it easier to eat fewer calories and lose weight without as much effort. Several studies have shown that people who included walnuts in their diet regularly lost more weight than those who did not.

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Walnuts Are Versatile And Easy To Add To Your Diet

More great news? There are lots of quick and easy ways to get more walnuts in your diet, like the 5 recipes below.

1. Rum Walnut Cake

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    2. African Squash Soup with Walnut Cream

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      3. Blue Cheese Walnut Green Beans

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        4. Apple Walnut Muffins

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          5. Caramel Nut Tart

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            Try these recipes today! The health benefits of walnuts range from boosting heart health to aiding in weight loss and ensuring that you have younger-looking skin. Including them in your diet is a simple, easy way to help improve your health — even with the busiest of schedules!

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            Brian Wu

            Health Writer, Author

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            Last Updated on January 11, 2021

            11 Hidden Benefits of Using Oil Diffusers

            11 Hidden Benefits of Using Oil Diffusers

            Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

            Read on for 11 hidden benefits of using oil diffusers.

            1. Safe Scents That Make Sense

            Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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            2. Stress Relief

            Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

            3. Improved Sleep

            Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

            4. Appetite Control

            Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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            5. Bacteria and Mold Killing

            When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

            6. Decongestion and Mucus Control

            Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

            7. Mosquito Repellant

            Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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            8. Pain Relief

            While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

            9. The New Anti-Viral

            Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

            10. Improved Cognitive Function

            Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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            11. Money Saving

            With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

            Featured photo credit: Jopeel Quimpo via unsplash.com

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