Walnuts Contain Highest Antioxidant Content Among Nuts
Published : 2012-01-15 - Updated : 2013-03-23
Author : California Walnut Commission
🛈 Synopsis : Analysis finds content and quality of antioxidants present in walnuts was highest among all the nut family.
Main DigestWalnuts go to the Head of the Class: New Research Finds Walnuts Rank Highest in Antioxidant Content Among Nuts.
Walnuts - The large wrinkled edible seed of a deciduous tree, consisting of two halves contained within a hard shell that is enclosed in a green fruit. Walnuts are part of the tree nut family which includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. Walnuts are the healthiest of all the nuts and should be eaten more as part of a healthy diet.
During this time of year when diet and exercise are a top priority, more and more people are grabbing a handful of walnuts. According to new research published in Food and Function, researchers from The University of Scranton in Scranton, Pa., compared the amount of powerful antioxidants called polyphenols in nine types of roasted and raw nuts and two types of peanut butter, in an attempt to "crack" the antioxidant code. The results? Walnuts are the valedictorian.
The analysis found the content and quality, or potency, of antioxidants present in walnuts was highest among the nuts. According to lead researcher Professor Joseph Vinson, Ph.D., Department of Chemistry at The University of Scranton, "A handful of walnuts has almost twice the antioxidant content as an equivalent amount of any other commonly consumed nut."
Dr. Vinson thinks consumers are confused about antioxidants and do not truly understand what foods are good sources of antioxidants or what they do. Antioxidant compounds neutralize agents in the body called free radicals that do damage to cell membranes, perhaps leading to cancer, heart disease, premature aging and cell death. Polyphenols are one type of antioxidant that specifically target LDL ("bad cholesterol") and are known to help protect the heart and fight atherosclerosis by slowing plaque buildup and improving artery and vein health.
Walnuts are a convenient nutrition powerhouse that Dr. Vinson suggests should be included more frequently in the diet. "In addition to providing fiber, high-quality protein and an excellent source of alpha-linolenic acid (ALA), our research shows that an ounce of walnuts has more antioxidants than the daily sum of what the average person gets from fruits and vegetables," says Dr. Vinson. He certainly does not believe consumers should replace fruits or vegetables, however, considering the nutrient profile and research supporting the health properties of walnuts, Dr. Vinson thinks "people would be 'nuts' not to consume them daily."
Registered Dietitian Wendy Bazilian, DrPH, adds, "Dr. Vinson's research gives us another great reason to incorporate nutrient-rich nuts in our diet and it's exciting to see the omega-3 rich walnuts ranked highest in polyphenols - an important group of antioxidants with a promising array of health benefits from our brains to our hearts and beyond. This research further shows us why we should feel good about sprinkling, spooning and snacking on walnuts as a delicious AND nutritious part of our every day."
Related Nuts and Seeds Documents
- 1: Health Benefits of Eating a Variety of Nuts and Seeds : New report shows health and nutrition benefits of nuts and seeds and instructions on how to use them.
- 2: Health Benefits of Consuming Nuts and Dried Fruits : Studies observe inverse association between frequency of nut consumption and cardiovascular disease (CVD), type 2 diabetes and body weight.
- 3: Protein from Nuts and Seeds is Heart Smart, Meat Protein is Unhealthy : Researchers find meat protein is associated with a sharp increased risk of heart disease while protein from nuts and seeds is beneficial for the human heart.
- 4: Pistachios May Reduce Response to Body Stress in Diabetics : Among people with type 2 diabetes, eating pistachios may reduce body response to the stresses of everyday life.
- 5: Eating Nuts Improves Diabetes Control Without Weight Gain : New study shows replacing carbohydrates with two ounces of nuts such as peanuts improves blood glucose control and blood lipids in people with type 2 diabetes.
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Journal: Disabled World. Language: English (U.S.). Author: California Walnut Commission. Electronic Publication Date: 2012-01-15 - Revised: 2013-03-23. Title: Walnuts Contain Highest Antioxidant Content Among Nuts, Source: <a href=https://www.disabled-world.com/fitness/nutrition/nuts-seeds/healthy-walnuts.php>Walnuts Contain Highest Antioxidant Content Among Nuts</a>. Retrieved 2021-04-13, from https://www.disabled-world.com/fitness/nutrition/nuts-seeds/healthy-walnuts.php - Reference: DW#457-8807.