Are walnuts gluten free?

Walnuts are an incredibly healthy snack associated with a wide range of benefits. Let’s take a look at a few…

Rich in antioxidants

Walnuts do a lot to prevent oxidative damage in the body. Their rich concentration of antioxidants, found in the form of vitamin E, melatonin and polyphenols (plant compounds concentrated in their skin) help protect you from the free radicals that your body churns out as it performs its everyday functions.

These free radicals can cause serious harm if left to build up, damaging DNA and other key molecules and increasing your risk of disease. Antioxidants help mop them up, protecting you from their harmful effects.

According to one small study, people who ate a walnut-containing meal suffered lower oxidative damage from ‘bad’ LDL cholesterol – which builds up in your arteries and causes them to narrow (atherosclerosis) when it oxidises – than they did after eating a meal high in refined fats.

Source of omega 3

Walnuts contain more omega-3 fatty acids than any other nut. These essential fatty acids cannot be made by your body and so have to be consumed through food. Omega-3 from plants comes in the form of alpha-linolenic acid (ALA), which has been associated with a reduced risk of heart disease.

h3 May reduce risk of some cancers There is evidence to suggest that walnuts can reduce your risk of developing certain types of cancer.

Walnuts are high in polyphenols called ellagitannins that microbes in your gut turn to substances called urolithins. Because urolithins have anti-inflammatory properties, they may help reduce your chances of developing colorectal cancers.

Urolithins also have properties that allow them to act like hormones, blocking hormone receptors in the body. Scientists think this could help reduce your risk of developing cancers connected to hormone activity, such as prostrate and breast cancer. However, more studies are needed to confirm this.

May help lower blood pressure

Studies suggest walnuts can help reduce high blood pressure and, with it, the risk of suffering a heart attack or stroke. In one study a group of people eating a Mediterranean diet augmented with a daily portion of mixed nuts – most of which were walnuts – were found to enjoy a decrease in blood pressure compared with a group eating the same diet but without the mixed nuts. The results indicate that walnuts may help further boost the effects of a healthy diet. That said, not every investigation into walnut eating and lower blood pressure has succeeded in finding a significant link between the two. The jury is still out.

Good brain function

Walnuts are also thought to benefit your mind. Observational studies on older adults report a link between eating walnuts and increased cognitive function, including faster processing, improved memory and greater mental flexibility.

At the same time, studies performed on animals and in test tubes show that the antioxidant power of the polyunsaturated fats, polyphenols and vitamin E found in walnuts may lower oxidative damage and inflammation in the brain. But more studies are needed to confirm these results.

Walnuts are very nutrient-dense foods, rich sources of healthy fats, protein, fibre, vitamins and minerals. They are high in healthy polyunsaturated fats and contain more omega-3 fatty acids than any other nut. They are also good sources of vitamins B6 and B9 (folate) and manganese, magnesium and zinc.

Breakfast bowl

Walnuts add a nutritional boost to this brilliant breakfast idea. Providing a rich variety of flavours and textures, it’s a real party for the taste buds, with the crunch of the nuts, seeds and biscuity base contrasting with the cool, creamy yoghurt and sweet fruit.

Bagels

For a delicious lunch with walnuts idea, try these bagels loaded with cream cheese pepped up with walnuts, maple syrup and cranberries. Add slices of smoked ham, lettuce and even apple for bonus texture and flavour.

Walnut & chocolate pie

This walnut pie offers maximum indulgence with minimum guilt. Walnuts join banana and coconut milk in the chocolatey creamy filling, which sits on top of a biscuity base and supports a delish coconut topping.

Toasts

Looking to fit more fibre in your diet? Try these toasts with walnuts. Toasted Schär Maestro Cereale bread makes the perfect base for banana slices topped with walnuts, chia seeds and sweet manuka honey. Mmmm.