Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

chocolate-1121356_1280

    2. African Squash Soup with Walnut Cream

    Advertising

    leek-791805_1280

      3. Blue Cheese Walnut Green Beans

      eggplant-1317917_1280

        4. Apple Walnut Muffins

        cake-1216112_1280

          5. Caramel Nut Tart

          cake-766662_1280

            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!

            More by this author

            Brian Wu

            Health Writer, Author

            Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

            Trending in Lifestyle

            1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on December 9, 2019

            5 Simple Ways to Relieve Stress Effectively

            5 Simple Ways to Relieve Stress Effectively

            Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

            Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

            Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

            1. Get Rationally Optimistic

            Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

            Advertising

            This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

            In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

            The result: no more mental stress.

            2. Unplug

            Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

            Advertising

            How on earth do you unplug your mind? Simple: just meditate.

            It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

            Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

            3. Easy on the Caffeine

            Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

            Advertising

            Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

            4. Attack Mental Stress Via the Back Door

            That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

            How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

            • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
            • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
            • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

            While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

            Advertising

            5. Good Old-Fashioned Exercise

            This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

            The result: mental stress will be gone!

            So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

            More to Help You Feel Relaxed

            Featured photo credit: Radu Florin via unsplash.com

            Read Next