The Best Omega 3 Nut
This nut has long been known to be a superfood and provide us with some of the key anti-inflammatory properties and highest level of omega 3 fatty acids. This nut seems to top the list in all of its healthy benefits for a variety of health challenges. The key to its anti-aging properties is that no aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system. Some review studies have emphasized the very favorable impact of walnuts on "vascular reactivity," namely, the ability of our blood vessels to respond to various stimuli in a healthy manner. In order to respond to different stimuli in a healthy way, many aspects of our cardiovascular system must be functioning optimally. These aspects include: ample presence of antioxidant and anti-inflammatory nutrients, proper blood composition, correct balance in inflammation-regulating molecules, and proper composition and flexibility in our blood vessel walls. Researchers have determined the ability of walnuts to have a favorable impact on all of these aspects. The chart below summarizes some key research findings about walnuts and heart health:
Research on the blood pressure benefits of walnuts has been mixed. We suspect that these mixed results are related to the surprising differences in mineral composition amongst different varieties of walnuts. Researchers have long been aware of the relationship between healthy blood pressure and intake of specific minerals, including potassium, calcium, and magnesium. In multiple studies, these minerals have a much greater impact on blood pressure than the mineral sodium (familiar to most people in its sodium chloride form, i.e., everyday table salt). We've seen studies showing the following ranges for key blood pressure-regulating minerals in walnuts: Even though there are valuable amounts of these blood pressure-regulating minerals in virtually all varieties of walnuts, the ranges above may help explain why some studies have shown statistically significant benefits from walnuts on blood pressure while others have not. Not in question with respect to walnuts and cardiovascular support is their reliable omega-3 content. Adequate intake of omega-3s, including the alpha-linolenic acid (ALA) present in walnuts, has repeatedly been shown to help improve a wide variety of cardiovascular functions, including blood pressure. In at least one research study, adults have been able to significantly increase their blood level of ALA with as few as 4 walnuts per day.
In the United States, as many as 1 in 4 adults may be eligible for diagnosis with Metabolic Syndrome (MetS). MetS isn't so much a "disease" as a constellation of problematic and overlapping metabolic problems including excessive blood fats (triglycerides), high blood pressure, inadequate HDL cholesterol, and obesity (as measured by waist circumference, and/or body mass index). Recent studies have shown that approximately one ounce of walnuts daily over a period of 2-3 months can help reduce several of these MetS-related problems. In addition, addition of walnuts to participant diets has also been shown to decrease "abdominal adiposity"—the technical term for the depositing of fat around the mid-section. Importantly, the MetS benefits of added walnuts have been achieved without causing weight gain in any the studies we've seen to date.
Although we think about type 2 diabetes as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. In this context, consumption of walnuts is establishing a more and more impressive research track record. Increased flexibility in the response of the cardiovascular system following meals has been a repeated finding in research on walnuts. A variety of different measurements on blood vessel functioning (including their measurement by ultrasound) show a relatively small amount of daily walnut intake (1-2 ounces) to provide significant benefits in this area for persons with type 2 diabetes. Better blood fat composition (including less LDL cholesterol and less total cholesterol) has also been demonstrated in persons with type 2 diabetes.
Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice. *As noted in the world’s healthiest foods.
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Known as America’s Health Coach, Dr. Asa Andrew is a national best-selling author and host of the #1 Health Talk Radio Show in North America. In addition to his hit television series, Dr. Asa (@DrAsa) is a regular contributor to NBC, ABC, CBS, CNN, and FOX and regarded as a healthcare leader in the field of lifestyle medicine.