Health Benefits












	July 2007
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	Winter 2005

Not All Fats Are Created Equal: It is the type of fat in walnuts that makes all the difference. Walnuts include 72.4 per cent heart-healthy polyunsaturated fat, shown to reduce the levels of LDL or “bad”

cholesterol in the blood: a risk factor for heart disease. Unsaturated fats, found mostly in fish and plant foods, are considered "good" fats. But the two unsaturated fats, monounsaturated and polyunsaturated, are distinctly different. Polyunsaturated fats are the source of vital essential fatty acids (EFAs), including omega-3s, which we must get from food.

Walnuts as a Healthy Menu Choice: In addition to being a delicious source of omega-3s, walnuts add quick, gourmet appeal and wonderful taste and texture to a wide range of dishes, from snacks and appetizers to salads and entrées. Their convenience and versatility make it easy to add a handful of walnuts to your diet everyday. For delicious recipe ideas, visit our recipe section.

About Omega-3s: Mounting scientific evidence suggests that omega-3s lower cholesterol, protect the heart, protect against some cancers and help ease symptoms of inflammatory diseases like arthritis. Getting more omega-3s into the diet of Canadians has become a priority of top nutritionists. Although it may sound contrary to popular perceptions, the fact is everyone needs to intake fat. It gives us energy. Polyunsaturated fats, like you find in walnuts, are high in essential fatty acids. These are called essential because you must get them from your diet. As an added bonus, fat makes food taste good. Omega-3 fatty acids are found in cold water fish, such as salmon, as well as in plant foods including walnuts, leafy greens, soybeans and flaxseed.

What Our Ancestors Knew About Walnuts: Although studies examining the link between walnuts and health are relatively new, folklore surrounding walnuts is ancient. It's interesting to glance back and remember:

During Medieval times, walnuts were considered a medicine. A potion containing walnut leaves was used to treat muscular aches and pains and walnuts were believed to soothe the digestive system.

Later, in the 16th and 17th centuries, herbal treatments became official medical practice under the "Doctrine of Signatures," and various plants were prescribed due to their resemblance to a particular body part. Hence, the walnut, with its visual likeness to the human brain, was used to treat head ailments, boost intellect and calm emotions. Even today, in Asian cultures, the walnut is considered a brain food; college students munch on walnuts by the handful before exams, hoping to boost their scores.