Muscle Up with Walnuts by Joe Palumbo, IFBB Pro
Oftentimes, the simplest foods are best for your health
Some people continue to avoid nuts, including walnuts, due to the higher calorie and fat content. But, here I will tell you why you should never avoid the walnut.
Among nuts, walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve “doses.” Eating just one ounce of walnuts a day (that’s about seven shelled walnuts) is all it takes to receive the advantage of their beneficial properties.
Amazing facts about walnuts
A daily handful of walnuts may stave off prostate cancer, according to new research; walnuts reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well. 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.
|Heart Health and Powerful Antioxidants|
The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone,- may be able to kill cancer cells while leaving healthy tissue unharmed. Walnuts also contain tannin tellimagrandin, and the flavonol morin- which is found in almost no other food.
Unique among nuts, walnuts contain the highest amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, required by the human body. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA. According to “Gastroenterology Research and Practice” the type of omega-3 in the nuts is different than that in fish and fish oil supplements. Plant sources of omega-3, such as walnuts, do not contain EPA or DHA. Instead, walnuts contain the type of omega-3 know as alpha-linolenic acid, ALA. In the body, ALA is converted into EPA and DHA.
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days. As for nuts walnuts is the choice because of their potent physique-related benefits: They have been shown to increase muscle strength and size, reduce muscle breakdown, boost fat burning and improve insulin sensitivity which can further aid fat-loss efforts.
Walnuts are so nutritionally important that they should be a part of your daily diet. They are available year round as a delicious source of protein and other nutrients, great for use in cooking, baking and as snacks. Obesity, insulin resistance, high blood pressure, Type 2 diabetes, cardiovascular disease and fatty liver — all are becoming epidemic worldwide. Dietary changes, including eating more omega-3-rich foods such as walnuts, are needed.
About the Author;
Joseph Palumbo is an IFBB Professional Bodybuilder, Certified Trainer (SMART)
Advance Sports Nutrition Specialist (ASNS) and Certified Navy Seal Fitness Instructor.
Contact info; www.infinitelabs.com firstname.lastname@example.org
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