Just five years ago the concept of reversing age was unheard of and maybe even considered crazy. Today it is the hottest topic in research as science and medicine continuously discover interventions that actually reverse your biological age.
So chronologically you may be a senior or older adult but biologically or your ‘inner’ age can be as young as you want it to be.
Eating superfoods is something we talk about regularly; putting it into action does reverse your age.
The one super food —
Easily accessible anywhere in the world,
Easy to carry along wherever you go,
With benefits that can literally drive you — are nuts.
All nuts contain healthy fats and are low in unhealthy saturated fats. (Provided they are not covered with salt or sugar) They keep your heart healthy by reducing the level of ‘bad’ cholesterol or LDL (low density lipoprotein) and your liver free of fatty cells.
I like to keep nuts and seeds in the same category as they both work in the same light of keeping unhealthy fat at bay. Eating any particular nuts or seeds or more appropriately enjoying one type over the other, does it make a difference to our health?
The answer is —In general plant based foods are rich in flavonoids and phenols, reduce oxidative stress and inflammation – a known contributor to neurological disorders, cardiovascular disease, hypertension and diabetes. So here is the good news, if you eat your 30 grams per day of nuts and seeds that you prefer you will still reap their antioxidant benefits.
The results of a study which included the consumption of nuts such as— almonds, brazil nuts, cashews, hazelnuts, macadamia, pecan, pine nuts, pistachios, walnuts, peanuts,
Seeds such as — pumpkin, flax, sesame, sunflower, psyllium, chia, hemp or garden cress (alsi)
Showed that though all were beneficial for health, the ones that stood out, giving results for highest drops in cholesterol and liver fat were walnuts and pecans.
If you are partial to cashew nuts like me, it is disappointing to know that studies have evidence of the nut that delivers the most heart and liver health benefits —
Decades of research have stated that walnuts which are richest in omega-3 acids and antioxidants are also high in protein, fiber, phosphorus and magnesium, all which help the spread of amyloid beta proteins that build up in the brains of Alzheimer’s patients, they also decrease free radical levels and increase antioxidant defense which reduce oxidative damage to lipids and proteins.
A recommended 50 grams of walnuts a day promote brain health, better gut health, reduce risk of some cancers (breast, prostate, colorectal) weight control (because they are high in fiber) lowers risk of type 2 diabetes, lower blood pressure and lowers LDL cholesterol levels by reducing the total number of LDL particles that come in various sizes, the small dense particles are the culprits that build up plaque or fatty deposits in the arteries (Atherosclerosis) especially in older adults. It is the walnuts that build these particles into healthy fat.
Your liver is the largest internal organ in your body and is responsible for removing toxins and processing nutrients from food. All blood from the digestive system passes through the liver before travelling to other parts of the body. Fatty liver Disease (FDL) is caused by an excess of fat in the liver cells. (fat 10% of your liver weight is considered normal) FDL falls into two groups, Non-alcoholic (NAFLD) caused by type-2 diabetes and an unhealthy diet and alcoholic (AFLD) is caused by excessive alcohol consumption. Nuts and seeds especially walnuts and pecans, stave off the fat build-up in your liver cells and can reduce NAFLD by 15%, more in women than men.
Walnuts rank second to rosehips for their antioxidant contents.
Walnuts have the best antioxidant efficacy among dry fruit (almonds, cashew and raisins follow)
Walnuts (50gms) have more antioxidants than a glass of red wine or a chocolate bar.
Walnuts are known to improve the quality of LDL particles and reduce cardiovascular risk. Even a one percent reduction in LDL cholesterol is associated with a small reduction of coronary artery disease risk, everything counts here and any reduction is clinically meaningful.
Walnuts are high in the amino acid arginine for healthy blood vessels.
Walnuts are rich in vitamins — E, B6, Niacin, Folate and minerals which include — magnesium, zinc, iron, calcium, copper, selenium, phosphorus, potassium.
Walnuts help weight loss by regulating healthy fat absorption in the body; this helps you feel full longer and does not let you gain weight.
So the trophy goes to Walnuts with Pecan nuts a close second.
It’s the nut that stands head and shoulders over the rest.
Were you aware of the benefits of the nut of all nuts?
Will you now include more walnuts in your daily diet?
