Daily Diet: Walnuts Found to Have High Antioxidant Properties

High in protein and fiber, nuts contain healthy amounts of folic acid (brain nutrition), vitamin E, selenium, phytic acid and omega-3 fatty acids. In addition, nuts have what is known as "good" or unsaturated fat and are low in the "bad" or unsaturated fat. Nuts can lower the chance of heart disease* and help in keeping your cholesterol level down. But the question remained: Which nuts are best?

A recent study, funded by the University of Scranton, found the answer: walnuts.

The research found that walnuts have almost twice as many antioxidant polyphenols as almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans. Polyphenols are known to have anti-inflammatory properties. In addition, scientists believe they may reduce the risk of cardiovascular disease and cancer. Polyphenols occur naturally in plants and are the most plentiful antioxidant.

Joe Vinson, a chemistry professor at the University of Scranton, said that “Antioxidants in walnuts were four to 15 times as potent as they are in vitamin E, which is known for its antioxidant effects.”

Nuts can be eaten raw, roasted, and dry-roasted but should be limited to 3 ounces or less per day, given their calorie count. Early indigenous populations soaked their raw nuts before they were eaten, which isn't such a bad idea. Nuts contain enzyme inhibitors, which can strain the digestive system if you are a regular voracious consumer. By soaking overnight before eating or toasting, you are neutralizing the enzymes and the nuts will be easier to digest.

* NOTE: The FDA has approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts, as these nuts contain less than 4g of saturated fats per 50g.