Go walnuts – 13 health benefits of this awesome nut!

Makes your skin glow

Walnuts are rich in B-vitamins and antioxidants which prevents your skin from free radical damage and prevents wrinkles and signs of ageing. So if you want glowing skin long into your middle-age, eat walnuts. Besides walnuts, you can also eat these fruits and vegetables for glowing skin.

Can keep dementia at bay

Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia.

Prevents pancreatic cancer

A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer. Researchers looked at the association between nut consumption and risk of pancreatic cancer among 75,680 women in the Nurses’ Health Study, with no previous history of cancer. It was observed that the women who consumed a one-ounce serving of nuts two or more times per week had a significantly reduced risk of pancreatic cancer compared to those who largely abstained from nuts.

Helps you live longer

Eating a handful of walnuts just thrice a week is the key to a longer life, a study has found. Scientists discovered that these edible seeds cut the risk of dying from cancer by 40 per cent and from cardiovascular disease by at least 55 per cent. In general, nut eaters in the research had a 39 per cent lesser risk of death and walnut eaters in particular a 45 per cent reduced threat. Researchers have also found that eating a polyphenol rich diet can help you live longer.

Great for pregnant women

Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies. 

Lowers breast cancer risk

The researchers at the Marshall University found that a daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth of breast cancer tumors in mice. Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards School of Medicine, and colleagues studied the mice from the mother, through conception and throughout life. They then compared mice given walnuts to those fed a regular diet. The research found that the group whose diet included walnut at both stages developed breast cancer at less than half the rate of the group with the typical diet.  In addition, the number of tumors and their sizes were significantly smaller.

Can fight stress

If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, according to a study. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts are a rich source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts it’s stress fighting properties. Besides walnuts, these natural remedies too can help keep stress at bay.

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What are the health benefits of carrots?

                              Carrots are rich in vitamin A.
Carrots are often thought of as the ultimate health food. You were probably told to "eat your carrots" by your parents and you probably tell your kids the same thing, and when asked why, you explain, "Because they're good for you!"

But how did the carrot get such a good reputation and why exactly are the root vegetables so good for our health?

It is believed that the carrot was first cultivated in the area now known as Afghanistan thousands of years ago as a small forked purple or yellow root with a woody and bitter flavor, resembling nothing of the carrot we know today.¹

Purple, red, yellow and white carrots were cultivated long before the appearance of the now popular orange carrot, which was developed and stabilized by Dutch growers in the 16th and 17th centuries.¹

The modern day carrot has been bred to be sweet, crunchy and aromatic.

This Medical News Today information article on carrots provides a nutritional brealdown of the vegetable and an in-depth look at its possible health benefits, how to incorporate   carrots into your diet and any potential risks when consuming carrots.

Nutritional Breakdown of Carrots

According to the United States Department of Agriculture, one medium carrot or ½ cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram of protein.

Possible Health Benefits of Carrots

An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.

Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.

Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing ling cancer compared with those who ate carrots more than once a week.²

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.³

Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.⁴

Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.⁵

Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.⁶

Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot's accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.

Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.

Incorporating Carrots into Your Diet

Carrots can be found in supermarket year-round, but are available locally during their biannual seasons in the spring and fall. They are a versatile vegetable and commonly eaten raw, steamed, boiled, roasted and as an ingredient in many soups and stews. They can be bought fresh, frozen, canned or even pickled.

Carrots are best stored in the refrigerator in a sealed plastic bag. If the greens are still attached to the top of the carrot, remove them before storing to prevent the greens from drawing out moisture and nutrients from the roots. Carrots should be peeled and washed before consuming.

Shredded carrots can be used in coleslaw, on salads, in wraps or as an ingredient in baked goods such as cakes and muffins due to their sweet flavor.

Carrot sticks or baby carrots make for a great snack and are often a popular vessel for herbed dips and hummus and on variety vegetable trays.

Carrots are a popular vegetable to juice because of their sweet mild flavor.

Eating carrots raw or steamed provides the most nutritional value.

Precautions

Overconsumption of vitamin A can be toxic to humans, but is unlikely to be achieved through diet alone (most vitamin overconsumption occurs by supplementation).

Overconsumption of carotene may cause a slight orange tinge in skin color but is not harmful to health.⁷

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