Did you know that just 7 walnuts a day contain nearly 95% of your recommended daily intake of Omega-3 essential fatty acids?
Omega 3 is essential for proper brain function and healthy memory, joint health including reduction of inflammation in Arthritic conditions, maintaining healthy young skin...they also lower many cardiovascular risks by raising good cholesterol (HDL) and reducing bad cholesterol (LDL)...Include them as a snack daily and feel the difference!
Healthy people everywhere love WALNUTS for their crunchy texture and great taste, but beauty buffs should love these too as they are quite literally “skin food”.
Walnuts boast an impressive array of skin-beautifying properties: they are made up of 15 to 20 percent protein and are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find linoleic omega-6 fatty acids and alpha-linoleic omega-3 fatty acids. They also contain vitamin E and vitamin B6, making them an excellent source of nourishment for your dermal tissue.
They strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing and most importantly wrinkle free! They are also great at keeping out toxins that can damage skin cells.
The nourishing fats in walnuts attract moisture from the air, soothing dry skin and keeping your hair and scalp well conditioned and soft.
These healthy fats help to reduce skin inflammation (read: fewer breakouts!) and play a role in protecting the skin against harmful UV rays.
Walnuts are versatile and delicious: You can add them to hot and cold cereal, add them to your cake mixes, throw them into stews or salads and use them as a substitute for pine nuts in pesto recipes. While walnuts are great for you, don't go too overboard as they contain 183 calories per ounce!
Have a look at this walnut-crusted salmon recipe that is simply delicious!
How can you get your kids to eat walnuts? I would love to say that you should get them used to snacking on it when they are young as that is really the best way. However if you are one of those parents that struggle, go for the next best thing: hide it in their food!
Check out this great recipe for spaghetti with special meatballs (the meatballs are made with turkey and ground walnuts):
Fat is not the enemy! Our bodies need fat to function properly and depriving it will only be trouble in the long run.
Good fats basically fall into two categories Monounsaturated and polyunsaturated fats, and they are actually beneficial for our health when consumed in the right quantities.
MONOUNSATURATED fats are simple fats that are typically liquid at room temperature but start to turn solid when chilled (olive oil is an example). Monounsaturated fats can actually have a beneficial effect on your health when eaten in moderation and when used to replace saturated fats or trans fats. They can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They provide nutrients to help develop and maintain your body’s cells, and are also typically high in vitamin E, an antioxidant vitamin most people need more of.
Examples of foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.
POLYUNSATURATED fats are simple fats that are typically liquid at room temperature and when chilled. Polyunsaturated fats can have a beneficial effect on your health when consumed in moderation and like Mono’s they can help reduce the cholesterol levels in your blood and lower your risk of heart disease.
In addition, they also include essential fats that your body needs but can’t produce itself, such as Omega-6 and Omega-3. You must make sure you get these essential fats through your food as they play a crucial role in brain function and in the normal growth and development of your body. Foods high in polyunsaturated fat include a number of vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds such as walnuts and sunflower seeds.
How much fat should you consume per day?
Mono and Polyunsaturated fats, like all fats, contain nine calories per gram. The fats in the foods you eat should not total more than 25–35 percent of the calories you eat in a given day...and, for good health, the majority if not all of those fats should be monounsaturated or polyunsaturated. So for example:
Lets take an average and assume 30% of your total calories should come from fat; If you are on a 2,000 calorie diet, 30% would mean you should be consuming 600 calories from fat. 600 calories of fat equals about 67 grams of fat. To put things in perspective, 1tbsp of oil is about 13.5g fat, 7 walnuts are 18.3g fat and so on...An ideal diet should include fat from nuts and seeds, oily fish like salmon, olive oil, avocados etc…
I personally buy olive oil and canola oil at home. I use olive oil raw in salads for example and for low temperature cooking. I use canola oil for high temperature cooking such as frying an onion for a stew. I use a very small quantity of oil in my cooking (about 1tbsp mixed with water) and add the rest through nuts and seeds, avocado in salads, hummus (sesame paste ‘tahini’ is a good fat) and so on. For baking, I replace all butter/margarine with canola oil and honestly its just as good if not better. So remember that fats are essential for our wellbeing and they are not all created equal! Choose the right ones and stay within the right quantities.
Have you ever heard of Tryptophan? It is an essential amino acid that is not made in the human body and must be obtained from the diet. Tryptophan has a very important function in our body as it gets converted into Serotonin, the ‘happy’ hormone responsible for mood and appetite. In turn Serotonin gets converted into Melatonin the ‘sleep’ hormone that helps us have a good nights sleep. So tryptophan is an important part of the whole feel-good cycle and essential part of our wellbeing.
Tryptophan deficiency can cause symptoms such as insomnia, low levels of serotonin, depression, anxiety, impulsiveness, irritability, inability to concentrate, weight loss and poor growth in children, according to the World's Healthiest Foods. When tryptophan deficiency is accompanied by a vitamin B-3 deficiency, symptoms can include dementia.
According to the World's Healthiest Foods, natural food sources of L-tryptophan include bananas, nuts, soybeans, red meat, seeds, dairy products, shellfish, tuna and turkey. Tryptophan is compromised in the cooking process so I would suggest you receive it through the consumption of raw food sources listed above. This way you will know that you are receiving the nutrient as nature attended!
I wanted to share with you a new product that I bought and loved! Have you ever heard of Activated walnuts? We all know how amazing Walnuts are for our health. They are a rich source of antioxidents and are renowned for their fatty acid profile and high Omega 3 content. They are amazing for circulation and brain function. Raw nuts generally contain Enzyme inhibitors that make them difficult to digest and affect our body's ability to absorb the full nutrients properly. Activated Walnuts have been soaked in water for 12 hours, a process similar to sprouting which releases the enzyme inhibitors. They are then rinsed and dried naturally for 24 hours. This process makes them very easy to digest and your body then absorbs a lot more of the nutrients. I have to tell you that they also taste so much yummier! They are crunchy and very light on the digestion. Try them and let me know what you think! I bought them from the Garden Centre Dubai food section. Alternatively and if you have time, you can make your own by following the above method (this can be done with all nuts by the way!)
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