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Superfood Saturday: Why You Have to Bounce on the Walnut Wagon

You’d by no means suspect it to take a look at them, however walnuts are one of the crucial vital sources of plant chemical compounds generally known as polyphenols which research have linked to lowering the danger of ailments as various as most cancers, coronary heart illness and Alzheimer’s.

One other research confirmed that walnuts rank above all different nuts, together with almonds, pecans and peanuts, of their abundance of antioxidants together with polyphenols.  Actually, they’ve twice as many of those disease-fighting chemical compounds as some other nut, based on the analysis, which was introduced at a gathering of the American Chemical Society.

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And their brain-like form is, mockingly, a clue to one thing else they do. Researchers on the David Geffen Medical Faculty on the College of California at Los Angeles, in a research revealed within the Journal of Diet Well being and Growing older, discovered that those that eat 10.Three grams of walnuts every day—that’s simply six to seven walnut halves—did higher than individuals who didn’t eat walnuts on assessments measuring reminiscence, focus and data processing velocity.

And if that’s not sufficient, walnuts are an excellent supply of linolenic acid, an omega-Three fatty acid linked to coronary heart well being, they usually have an unusually excessive quantity of vitamin E, based on a research revealed in 2009 within the journal Acta Horticulturae, which additionally discovered that walnut consumption contributed to weight reduction, decrease ldl cholesterol and blood sugar management in sort 2 diabetes.

Bought on walnuts? On the Nutrisystem program, walnuts depend as a PowerFuel. A serving is 2 tablespoons of walnut halves.

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Prepared to leap on the walnut wagon? Strive these 4 scrumptious walnut recipes:

1. Banana Nut In a single day Oatmeal >

banana nut cream

This flex breakfast may make even Monday mornings appear nice. Pack all of the substances right into a mason jar the night time earlier than—dry oats, almond milk, sugar—free maple syrup, vanilla extract, crushed walnuts and banana. Refrigerate in a single day, and also you’re good to go the subsequent morning. A serving counts as one and a half SmartCarbs, one PowerFuel and one Further.

2. Stuffed Acorn Squash >

stuffed acorn squash

Ever dream of a veggie pretty much as good as dessert? You bought it!  Think about an acorn squash baked till it’s creamy and full of quinoa, pomegranate seeds or dried cranberries, and crushed walnuts, spiced with coriander.  You may eat it as a Flex Meal or serve it as a aspect. Depend it as one SmartCarb and one PowerFuel

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Three. Air Fryer Baked Apple >

air fryer apple

Like apple pie, however guilt free, this recipe turns an apple or pear  right into a scrumptious dessert stuffed with raisins and walnuts, and spiced with cinnamon and nutmeg. You could possibly even eat it for breakfast!  This recipe counts as a half of a SmartCarb, a half of a PowerFuel, and one additional. (You’ll want an air fryer, which helps cook dinner your meals to a crispy texture with circulating air so that you by no means must fry once more.)

four. Maple Fig Power Bites >

maple fig energy bites

That is your excellent snack-to-go, and it’s so easy to make. Merely mix one package deal of Nutrisystem Maple Brown Sugar Oatmeal, 1 / 4 cup dried figs, 1 / 4 cup of wlanuts with 1 / 4 cup of water in a meals processor and roll into balls. That’s it!