FOOD OF THE DAY: WALNUTS. Omega 3, Manganese, Copper, Tryptophan, Protein, Dietary Fiber, Biotin, Folate, Magnesium, Iron, Potassium, Zinc. That time of year is here again…winter! This is the time many people go shopping, feast, party and also find themselves saddled with seasonal depression and illness. It’s cold. It’s damp. And all that partying can deplete our brains and bodies of some good things.
Walnuts are an excellent source of brain loving Omega 3 fatty acids. It even sort of looks like a brain: two wrinkled lobes. One quarter cup gives you 90% of the daily value of Omega 3s. Why is that important? Structurally our brains is more than 60% fat. For our brains cells to work properly it needs to continue receiving “good fat” supplies especially Omega 3s. This is because the membranes of all our cells, including our brain cells/neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell’s outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell’s ability to usher in nutrients while eliminating wastes. There have been many studies done linking increased rates of depression to decreased Omega 3 consumption. But, the fun doesn’t stop there. Omega 3s and other monounsaturated fats have been shown to improve cardiovascular health, help balance cholesterol, help to control high blood pressure, reduces inflammation, keeps bones healthy and helps prevent gallstones. Omega 3s can be found in walnuts, flaxseed, hemp and cold water fish like salmon and mackerel.
Having trouble sleeping, jet lagged, working an off shift? Maybe you should try more walnuts before bed. They are a natural source of Melatonin. What’s that you say? Melatonin is a hormone produced by the body that regulates our natural body clock, ie sleep patterns, as well as a powerful antioxidant. Melatonin has been shown to help improve sleep for night shift workers and people suffering from jet lag, but maintaining healthy levels of this hormone is especially important for everyone over the age of 40 since the amount of melatonin produced by the human body decreases significantly as we age, and this decrease in antioxidant protection may be related to the development of free radical-related diseases later in life. Having personally suffered from insomnia for years…I WISH some one had told me about Walnuts before!
Some people steer clear of nuts because they have high fat content, but don’t be scared! Check out the latest research and you will find that people that routinely consume nuts 2-3 times per week are less likely to gain weight. Now again everything in moderation. That doesn’t mean consume a huge bag of sugary or overly salted nuts. In fact the raw and organic variety tend to be the best for you. AND as I said before you get 90% of your daily value of Omega 3s from a quarter cup of nuts. A little bit goes a LONG way to keeping you healthy.
If you are in fact allergic to tree nuts..well try the other options for getting Omega 3s — hemp seeds, flaxseeds, and cold water fish. It is well worth the health benefits!
THIS IS MY BRAIN ON WALNUTS….ANY QUESTIONS!
