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WALNUTS TOP THE HEALTHY NUT CHART

It's long been known that the high nutritional qualities of nuts are good for us, but further research has shown that walnuts in particular are the kings of commonly-eaten nuts.

All nuts contain valuable antioxidants which are known to help protect the body against disease by limited the reactions that damage cells in the body when oxidation (basically the degeneration of cells, or aging) occurs. Walnuts proved to be healthier that peanuts, almonds, pecans and pistachios. The report from the University of Scranton in the USA found both that walnuts contained twice as many antioxidants as its peers and that they were higher in quality and potency.

The study found that the antioxidants in walnuts were up to 15 times as potent as those found in vitamin E. A great deal of research has shown that regular consumption of nuts has many beneficial effects including the reduction of the risk of heart disease, diabetes and some forms of cancer.

However people were urged to consume raw, unroasted nuts. The preparations for roasted, salted or sugar covered nuts virtually destroys its antioxidant properties, and whilst the benefits of minerals and fibre remain, the main benefit is lost.

Most of us eat nuts in the pub, as part of sugary cereals or just at Christmas time, and they have been largely lacking in the British diet in recent years. Studies have shown that a small bag of raw nuts – as little as 50g a day – has a positive effect on health.

See also our feature on Superfoods

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