Revered since the ancient times as a symbol of intelligence, this little nut comes in over 30 different varieties and can be found in markets year round. But what makes the walnut so special above all other nuts?
A study out of the Journal of Alzheimer’s Disease found that consuming walnuts in the Mediterranean diet helped improve memory as we start to age. A claim no other nut can make.
Walnuts also contain more antioxidants than all other nuts.
I’m crazy for this nut!
Packed with healthy Omega-3’s, walnuts can also help fight bad cholesterol. According to a study published by Archives of Internal Medicine, eating about 2.4 ounces of nuts a day is linked with 5.1 percent lower total cholesterol and 7.4 percent lower “bad” LDL cholesterol.
For you gentlemen out there, a study out of University of California shows that men who consume 75 grams of walnuts daily (about 2 handfuls) experienced improvement in sperm vitality, motility, and morphology. In addition to giving your “boys” a boost, walnuts may possibly also help with prostate cancer. According to Science News, walnuts used in a high fat diet for mice had slower growing tumors compared with those mice that were fed a low-fat diet.
Ladies, in a study with mice at Marshall University, researchers found that consuming walnuts daily cut the risk of breast cancer nearly in half! And for those mice who did end up with cancer, they had less tumors and the tumors were smaller.
Blend it up with walnuts!
Walnut Banana Berry Smoothie
- 1 cup walnuts
- 3 medium bananas cold or frozen
- 1 1/2 cups blueberries frozen
- 2 cups unsweetened non-dairy milk
Place all ingredients into blender and blend until smooth!
- 1 Banana
- 1/2 cup Blueberries
- 1/4 cup Walnuts
- 1/2 cup Orange Juice
Place all ingredients into the blender and blend until smooth!
Tropical Walnut Smoothie
- 1 cup orange juice
- 1 cup frozen chunks of mango
- 1/2 cup chopped California walnuts
- 1/3 cup tofu (about 2-inch cube)
Place all the ingredients in a blender and blend on low speed. Once mixed, increase speed and blend until smooth. Can be made up to one hour in advance. Enjoy!
Do you have a favorite walnut smoothie recipe you’d like to share?! Do so by leaving me a comment below!