Go (wal) NUTs!!!
Walnuts can boost health:

· Walnuts improve cognitive and motor function. Researchers found that aged rats fed a diet containing as much as 6% percent walnuts (equivalent to one ounce/day for humans) was able to reverse age-related motor and cognitive deficits. The walnuts may protect the brain by destroying free radicals and improving neuron communication and growth. (Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging)
· Walnuts can reduce both total and LDL cholesterol levels. Moreover, the ratio of total cholesterol to HDL – a key predictor of heart disease risk – was lowest in the walnut eating control group. (Loma Linda University)
· Walnuts may lower risk of breast cancer. Mice had a significantly lower risk of breast cancer when fed the human equivalent of two ounces/day. The mice were specifically bred to develop breast cancer; in those fed walnuts, however, the rate of malignancy was cut in half. The walnut-eating mice that did develop cancer showed very slow tumor growth rates.

USDA has an approved health claim for walnuts, “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as a part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may recue the risk of coronary heart disease.” So the above mentioned research is a great boost for this health claim.

How much is 1.5 ounces? About 20 halves and that’s also about 300 calories. While walnuts are good for you, they are still a high fat food. Consider substituting walnuts for a less-healthy snack.

(sources: Tufts University Health & Nutrition Letter July 2009/Environmental Nutrition August 2009/ USDA)

Susan Mills-Gray Nutrition & Health Education Specialist
Co-County Program Director
University of Missouri Extension
Cass County Center
302 S. Main, Harrisonville MO 64701
816.380.8460
816.380.8465 (fax)
816.506.3338 (cell)
mills-grays@missouri.edu