Tag: Walnuts

Walnuts Can Help You Beat Stress

Walnuts Can Help You Beat Stress

Walnuts Can Help You Beat Stress

If you’re feeling stressed out or you know that you’re in for a bad day, you might want to eat a handful of walnuts to relieve the pressure. According to one study by researchers at Penn State University, a diet rich in walnuts and walnut oil may prepare the body to deal better with stress.

The researchers wanted to examine how walnuts and walnut oil, which contain polyunsaturated fats, influence blood pressure at rest and under stress.  That’s because people who have an exaggerated biological response to stress are at higher risk of heart disease.  According to the researchers, they wanted to find out if omega 3-fatty acids from plant sources would blunt cardiovascular responses to stress.

In the study 22 healthy adults with elevated LDL cholesterol followed three different diets for six weeks each. The participants were subjected to stress either by giving a speech or immersing a foot in cold water. The results, published in the Journal of the American College of Nutritionshowed that when participants were following a diet that included walnuts and walnut oil, their blood pressure and stress responses were lower.

The “average” American diet does not include any nuts on a daily basis and the diet found to be effective to reduce the stress reaction included about 9 whole walnuts as an average serving.  That may be all it takes for you to feel the calming effects.

A quarter cup of walnuts provides over 90% of the recommended daily value of omega-3 fats.  Previous studies had already shown that omega-3 fatty acids like the alpha linolenic acid found in walnuts and flax seeds, can reduce LDL (the so-called bad) cholesterol, and may also reduce inflammation.

Walnuts are rich in healthy fats, dietary fiber, minerals, vitamins, antioxidants and phytosterols, and have long been associated with heart health.  The U.S. Food and Drug Administration allows walnut providers to make the health claim that “eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Besides its beneficial effects on blood pressure and inflammation, walnuts have also been shown to be an excellent source of antioxidants, help to prevent gallstones, improve sleep by boosting melatonin, protect bone health and prevent weight gain.

Now this study points out that walnuts and walnut oil reduce blood pressure during stressful periods. And since we can’t completely avoid all the stresses in our lives, it’s good to know that such a simple and convenient snack could help us deal with the pressure.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.
moroccan Brussels Sprout

MOROCCAN BRUSSELS SPROUTS

If you like them – try this.

MOROCCAN BRUSSELS SPROUTS

Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Servings: 4 people

Ingredients

  • 500 Grams Brussels Sprouts
  • 30 ml Coconut Oil
  • 15 grams Moroccan Seasoning
  • 65 grams Walnuts chopped

Instructions

  • Wash the Brussels Sprouts and cut in half
  • Bring a large pot of water to the boil - then plunge the sprouts into the boiling water for 2 minutes to blanch them. Drain.
  • Heat the Coconut Oil in a frypan and add the sprouts and cook until lightly browned.
  • Add the seasoning, toss to coat all the sprouts and cook for a another two minutes.
  • Pour into a serving bowl and sprinkle over the walnuts.