Eat walnuts for a happy gut
By now the health benefits of nuts have been validated through numerous studies.
Out of all the nuts, walnuts are considered to be a super nut as research has shown that consuming just a handful of walnuts can derive many benefits.
Walnuts are rich in omega-3 fatty acids, phytochemicals and antioxidants as well as vitamins and minerals and are low in sugar and sodium making them unique compared to other foods.
There was a significant increase in beneficial bacteria like Lactobacillus – typically associated with probiotics suggesting that walnuts may act as a prebiotic
Walnut consumption has been associated with reduced cardiovascular disease risk and risk of cancer along with slower tumour growth in animals and improved brain health.
New research from the LSU Health New Orleans School of Medicine has found that walnuts are also having a beneficial effect on gut health.
In a study which identifies the changes in gut microbial communities, researchers randomly divided 344 mice in two groups.
One group was fed walnuts (W) for 10 weeks and the other was given a replacement (R) diet for 10 weeks in which the fat, fibre, and protein in walnuts were matched with corn oil, protein casein, and a cellulose fibre source.
The researchers then measured the types and number of gut bacteria in the descending colon.
They found that the groups had distinct microbial communities.
In the walnut consuming group, the bacteria were significantly more diverse. The number and types of bacteria had changed and so had their functionality.
There was a significant increase in beneficial bacteria like Lactobacillus – typically associated with probiotics suggesting that walnuts may act as a prebiotic.
Less bacterial diversity in the gut had been linked to obesity and other diseases like inflammatory bowel disease and consuming walnuts in our diets can significantly improve or health.
If you are going to be picky about your nuts, choose walnuts for maximum health benefits.
Source: The Journal of Nutritional Biochemistry
Do you want to live to be 100? Read these strategies for reaching the milestone
The strategies for reaching this milestone include adequate sleep, maintaining a healthy microbiome, protein and maintaining healthy brain function.
Corned Beef Silverside Recipe
A classic corned beef, also known as silverside, screams English comfort food for me. On my English side, everyone loves...
How to grow your own salad greens and why you should
The salad you ate for lunch today may have used more fossil fuel than you did driving to work all...
A Q&A with Renae Smith, owner of Bake Mixes
We speak to Renae Smith, owner of Bake Mixes, an Australian brand who create food packs that you can make...