Author: Al Sears
MD
When I was growing up in Kentucky, my grandparents had a
grove of walnut trees. So… I ate a lot of walnuts. My
grandmother cooked with them, baked with them, and we ate them
by the handful for snacks. She always said they were good for
you. How right she was.
A new study shows that eating walnuts could reduce your risk of
breast cancer. With just a handful of nuts (2 ounces) a day,
mice delayed the onset of cancerous tumors.1
You see, walnuts contain a trio of cancer fighters –
phytosterols, omega-3s, and flavonoids.
Phytosterols. Studies show that these nutrient
compounds can inhibit tumors from forming in the breast and
shrink them if they are already there.2
In addition to walnuts, you can find phytosterols in:
-
Legumes
-
Flax
seed oil
-
Peanut
butter
-
Pistachios
-
Sunflower
seeds
-
Almonds
-
Brussels
sprouts
Omega-3s.
Omega-3s have a unique ability. They are able to get
absorbed into cell membranes where they help cancer
cells self-destruct. They reduce a inflammatory
enzyme called COX 2, which promotes breast
cancer.
Plus, they keep your body’s breast cancer genes healthy.
When these genes function normally, they help repair DNA
and prevent cancer from developing.3
You can get omega-3s in these foods:
Flavonoids.
Walnuts also contain a flavonoid called ellagic acid.
This powerful flavonoid inhibits the growth of cancer
cells.4
Ellagic acid not only protects your healthy cells from free
radical damage, but it also helps to detox would-be
cancer-causing cells and helps prevent cancer cells from
reproducing.
Other ellagic acid-rich
foods are:
Working all of these foods
into your diet will help you protect your body from the
dreaded “C” word. Still walnuts are the only super food
that offers all these cancer-fighting compounds in
one.
To get the freshest, most nutritious walnuts, follow these
tips:
-
If
you’re buying walnuts in the shell, make sure the
shells don’t have any defects – look for little
wormholes. Give the shells a little shake. If
they rattle when you shake them, they are
probably old and over dried.
-
Store
shelled walnuts in an airtight package. You can
store them up to about 6 months if you keep them
in the refrigerator. Up to a year in the
freezer.
-
If
you prefer unshelled walnuts, look for a
freshness date on the package. The high oil
content makes them highly perishable. Heat and
humidity will speed up the process. As with the
shelled walnuts, keep them in an airtight
container in the refrigerator and they will last
for several months too. Longer in the
freezer.
Aside from popping a
handful of walnuts in your mouth, there are many ways to
enjoy them. Sprinkle a handful on your salad or yogurt,
or experiment with your favorite recipes. I like to add
them to chicken salad or sautéed vegetables.
To Your Good
Health,
Al
Sears, MD
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