Cardiovascular (heart) disease is a major cause of death in Australia. In 2013, heart diseases attributed to 43 603 deaths in Australia alone. So, every 12 minutes, someone dies from heart disease.
Bowel cancer cases are also increasing in Australia. With 14 958 people being diagnosed with it yearly. In 2016, bowel cancer attributed to 4 094 deaths in Australia alone.
Luckily, we can decrease our risks of these diseases, by eating walnuts.
Walnuts reduce the risk of heart disease:
There have been so many studies conducted to prove this. In one study, 2 groups of obese participants were recruited. The first group were asked to stick with their current eating habits, but include about 14 walnuts (56 grams; unroasted and shelled) each day. The second group were asked to keep eating as they were without walnuts.
The group that consumed walnuts improved their endothelial function (basically, normal blood function and flow), despite being obese. Although they didn't lose weight, adding walnuts to their diet did improve their systolic blood pressure, which reduced their risk of heart disease.
Walnuts reduce the risk of colon cancer:
A study from Cancer Prevention Research looked into the correlation between walnut intake and colon cancer in mice. The group of mice who received walnuts, compared to the mice who didn't, developed fewer colon tumours. The study concluded that eating walnuts changes and improves gut bacteria, which may protect against colon cancer.
These amazing health benefits of walnuts don't stop there. Walnut consumption has also shown to decrease risks of developing Type 2 Diabetes, and improve cognitive function (brain health). Walnuts are naturally low in sugars and sodium, and packed with healthy fats (plant omega-3 ALA), protein, fibre, antioxidants, as well as vitamins and minerals – folate, thiamin, magnesium, potassium, manganese and copper.
Evidently, there is no reason why this superfood shouldn't be a part of your daily food intake!
For more information on how to reduce your risks of these common diseases naturally through diet, contact (08) 8232 7372 to book an appointment.
Yours in health,
Joyce Haddad, Director of A Dietitian's Mission, is an Adelaide based Dietitian/Nutritionist and Master Personal Trainer with a passion for health and wellbeing. ADM aims to help the public make informed and realistic nutritional choices and ensure everyone has a healthy relationship with their body and with food.