When it comes to cancer risk, walnuts are the most studied of the nuts. Walnuts contain disease fighting omega-3 fatty acids, antioxidants and phytosterols. Studies in animals have shown that the phytosterols in walnuts slow the growth of breast tumors. Their powerful antioxidant qualities fight inflammation that can lead to cancer and other diseases.
Walnuts also contain significant amounts of melatonin, necessary for the regulation of sleep. A good nights sleep = a stronger immune system = better resistance to infections and cancer. Don’t skimp on those zzz’s!
Walnuts are full of nutrients that support normal nerve and brain function. They are well recognized for their heart healthy benefits and support in healthy cholesterol levels. Studies have also shown that people who eat walnuts are able to maintain their ideal weight over time. Just 1 oz of walnuts contains 2.5g of omega-3 fatty acids, 4g of protein and 2 g of fiber that help provide satiety. Maintaining a healthy weight is also important for cancer prevention.
About 1-3 oz’s a day is all you need to get these amazing health benefits. They make a great snack all on their own, but I put them on my steel cut oats every morning, and throw them in to salads any chance I get. You can chop them and toss them on top of cooked vegetables or whole grains.