This fall nut's got a blend of healthy fats and nutrients.
Walnuts aren't just for the street carts in New York City.
According to a new Harvard study, eating walnuts a few times a week can help you live longer and healthier. The study, published in Nutrients, looked at data on around 100,000 people, average age 63, and found that, compared to folks who never eat walnuts, enjoying five or more ounces weekly appears to lower your risk of dying from cardiovascular disease by 25% and extend your life by 1.5 years. Eating two to four ounces weekly may reduce the risk by 14% and you'll add around one year to your life. And for folks with the poorest level of nutrition, eating half an ounce of walnuts a day slashes their risk of cardiovascular disease by 26%.
What's in walnuts that makes you live longer and healthier?
It's probably the unique blend of healthy fats and nutrients: One ounce of walnuts contains 4g of protein; 2g of fiber; 45mg of magnesium; 2.5mg of the omega-3 called ALA, which promotes digestion and absorption of nutrients, helps fight inflammation, lowers LDL cholesterol, and stabilizes glucose levels; and other poly/monounsaturated fats. The walnut is the only nut with an appreciable amount of omega-3.
So enjoy walnuts — but don't think they'll make up for an ultra-processed, saturated fat-dense, ultra-processed diet! Their real power shines through when they're part of a plant-based diet, free from red meats, added sugars and refined carbs.