1. Omega-3 Dense: Although walnuts are also high in Omega-6s, one serving provides almost 91% of your daily value for Omega-3 essential fatty acids.  This is important because our body can’t manufacture essential fatty acids on their own.  Omega-3s are known to protect our heart, promote cognitive function and provide anti-inflammatory benefits.
2. Immune Booster: Due to its containing ellagic acid, an antioxidant, walnuts are wonderful in supporting the immune system.
3. Decreases Cholesterol Levels: Due to their high content of monounsaturated fats, walnuts may be helpful in reducing cholesterol and as a result, can potentially reduce risk for cardiovascular disease.
4. Supports Healthy Sleep: Walnuts contain melatonin in bio-available form, which is helpful in promoting a good night sleep.
5. Increased Bone Health: Omega-3s help to prevent excessive bone loss, while the protein in the walnuts help to build muscle.  Those with more muscle tend to have stronger bones than those who don’t.
6. Weight Management: Studies have shown that those who eat nuts at least twice a week are less likely to gain weight than those who never or almost never do.

Ways to Enjoy Your Walnuts:

Remember that walnuts are still high in fat, so you don’t need to eat a lot to get the benefits.  A recommended serving size is 1/4 cup.  Walnuts are great in a variety of ways, try these to get in your daily dose.

1. Oatmeal: Round out a bowl of oatmeal with one-quarter cup of walnuts, some fruit and a dusting of sucanat for a delicious start to your day.
2. Salads: Salads can be a meal if you dress it right.  Mix spinach, 2 oz. grilled chicken, red onion, fat-free feta, 1/8 cup of walnuts, 1/8 cup of raisins, and balsamic vinegar and olive oil for a tasty and filling salad.
3. Chicken Salad: Take a grilled chicken breast and dice it up.  Mix with a tablespoon of fat-free plain greek yogurt, 1/4 cup of apples (diced) and 1/8 cup of chopped walnuts.  Salt and pepper to taste for a yummy chicken salad.
4. Mid-Day Snack: Pair an apple with one-quarter cup of walnuts.
5. Dessert: Bake an apple pie with walnuts in the filling; or add to your favorite chocolate chip cookie recipe.

Do you have any favorite ways to enjoy walnuts?

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

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