The scientists from the study say that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut. In fact, they have about twice the antioxidants as other commonly consumed nuts.
“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut.”
Unfortunately, people don’t eat many walnuts, but this study may help change that.
Nuts are one of nature’s most perfect foods. Inexpensive and convenient, they have plenty of high-quality protein, vitamins and minerals, dietary fiber and can be enjoyed by those on gluten and dairy free diets. Years of research on nuts have found that regular (preferably daily) consumption of nuts in small amounts (about 2 ounces or a small palm full) is associated with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
This study, however, compared nine different types of nuts including walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.
Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, another powerful antioxidant.
The heat from roasting nuts generally reduces the quality of the antioxidants, so eating walnuts raw or unroasted helps to get the full effectiveness of the antioxidants.
If you are worried that nuts may be fatty or cause weight gain, consider this: nuts contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat. Interestingly, studies continue to show that eating nuts does not cause weight gain, most likely because the protein and fiber is satiating with just a small amount so people feel full and eat less of them. In fact in a 2009 study, people who regularly ate nuts had significantly lower risk of weight gain and obesity. Still small portions are key: it only takes about seven walnuts a day to get the health benefits.
References:
American Chemical Society (2011, March 28). Walnuts are top nut for heart-healthy antioxidants. ScienceDaily. Retrieved July 13, 2011, from http://www.sciencedaily.com /releases/2011/03/110327191040.htm
D. J. A. Jenkins, C. W. C. Kendall, M. S. Banach, K. Srichaikul, E. Vidgen, S. Mitchell, T. Parker, S. Nishi, B. Bashyam, R. de Souza, C. Ireland, R. G. Josse. Nuts as a Replacement for Carbohydrates in the Diabetic Diet. Diabetes Care, 2011; DOI: 10.2337/dc11-0338
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