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Superfood of the Week: Walnuts

Thursday, October 4, 2018

While all nuts and seeds have proven to be significant contributors to overall health and wellness, this superfood headlines as the star of the show. Walnuts are a powerhouse-filled with rich sources of a wide variety of nutrients. A nut is essentially a storage device for highly concentrated proteins, calories and nutrients that a plant embryo may need to flourish.

Walnuts are one of the few rich sources of plant-derived omega 3 fatty acids. It also contains protein, fiber, magnesium, copper, folate and vitamin E. Walnuts also exhibit the highest overall antioxidant activity of all the nuts. Always keep in mind that nuts are naturally high in calories; the key is to consume nuts in smaller quantities. A handful of nuts once a day is the perfect way to get the benefits and stick to your daily calorie goals.

Here are some reasons why you should include walnuts into your diet:

Cancer Prevention

Studies have shown that walnuts contain omega 3 fatty acids, phytosterol, and antioxidants, which aid in preventing the growth of tumors. This also reduces the risk of developing breast and prostate cancer.

Heart Health

Due to their high amino acid and omega 3 fatty acid content, walnuts have been proven to help lower cholesterol. These two ingredients have high anti-inflammatory contents, which prevent the formation of blood clots.


Walnuts can help with building up a resistance to insulin and controlling blood sugar levels. This can ultimately reduce the risk of developing type two diabetes.


Walnuts can help reduce the feeling of nausea during the first few months of pregnancy. Their high nutrient content is also beneficial for brain development in children.


Walnuts are rich in biotin. This component works wonders for hair, improving texture, strengthening and reducing the risk of hair shedding.

Power Balls


_ cup of walnuts (halves)

9 dates

1 tablespoon of raw cacao powder

1 dash of vanilla extract

_ tablespoon of ground flaxseed

2 cashew nuts

Coconut flakes, to coat


1. Using a blender, blend dates until smooth. Then, add the walnuts and process until smooth again.

2. Add the vanilla, ground flaxseed and cacao powder to the mixture and process until you get a thick, smooth consistency. Chop the cashews into chunks and add it to the mixture.

3. Take approximately _ of a tablespoon and roll into balls using your hands. The mixture will be sticky so, ensure that your hands are wet before rolling.

4. Coat the rolled balls with coconut flakes then, refrigerate for one to two hours to firm.



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