Want smarter children? Encourage your kids to eat walnuts.
There are many reasons why adults and children should eat a handful of walnuts a day. One reason is that they are a brain-boosting nut. Walnuts rank highly in the list of top ten brain foods - alongside blueberries, coconut oil, tumeric, salmon and celery.
Why are Walnuts so Beneficial?
Researchers are convinced - more than ever before - about the nutritional benefits of walnuts. They are best consumed whole, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids.
The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Studies shown that this gamma-tocopherol form of vitamin E has been found to provide significant increase in brain activity.
They have an ingredient which increases and relaxes your brain functions, making these a real brain booster. They help retain your memory as well. It has been proven, if consumed on a regular basis, your memory retaining ability is increased.
Nuts containing this miracle ingredients includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and of course, walnuts. It would be difficult to overestimate the potential health benefits associated with these nuts!
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your healthy diet. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.
Quick Serving Ideas
Mix crushed walnuts into plain yogurt and top with maple syrup.
Add walnuts to salads or healthy sautéed vegetables.
Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency.
Add walnuts to your favorite poultry stuffing recipe.
To roast walnuts at home, do so gently—in a 160-170°F (about 75°C) oven for 15-20 minutes—to preserve the healthy oils. For more on the effect of high heat roasting on nuts, please see this article.
Make homemade walnut granola: Mix together approximately 1/2 cup of honey, 3 to 4 tablespoons of blackstrap molasses, a tablespoon of vanilla, a dash of salt, and a teaspoon each of your favorite spices, such as cinnamon, ginger and/or nutmeg. Place 6-8 cups of rolled oats in a large bowl and toss to coat with the honey- blackstrap mixture. Then spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes. Cool and mix in 1/2 to 1 cup of walnuts.