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This easily accessible food is a real health booster & More Breaking News


This does not require any complex or expensive nutrient combinations – according to the researchers, even a simple product has extremely positive effects. The result of their study, published in the journal Nutrition, Metabolism, & Cardiovascular Diseases was published suggests that Participants who ate walnuts early in life were more likely to be more physically active, had a higher quality diet overall, and had a better heart disease risk profile as they entered middle adulthood.

These new findings come from the “Coronary Artery Risk Development in Young Adults Study” (CARDIA), which was started back in 1985. This is a long-term study, supported by the US National Heart, Lung, and Blood Institute of the National Institutes of Health, and aims to examine the evolution of risk factors for heart disease over time.

The participants were categorized into “walnut consumers”, “other nut consumers” or “no nut consumers” among others and examined for associations between risk factors for heart disease. Influences such as smoking, sport, etc. were also taken into account. “Observing these black and white women and men over a 30-year period provides a unique insight into how lifestyle choices made in young adulthood in an open environment can impact health in middle-age,” they point out the explorers.

Simple and easily accessible

The results also reinforce that walnuts may be an easy and accessible food choice to reduce a variety of heart disease risk factors when consumed in young to middle adulthood.

A possible explanation for the results could be the unique combination of nutrients found in walnuts and their impact on health.

Omega 3 acids

Walnuts are the only tree nut that is an excellent source of the plant-based omega-3 alpha-linolenic acid, which research shows may play a role in heart health, brain health, and healthy aging. Additionally, a single serving of walnuts, i.e. about a handful, contains a variety of other key nutrients to support overall health, including 4 grams of protein, 2 grams of fiber and also magnesium (45 milligrams). Walnuts also contain a variety of antioxidants, including polyphenols.

Epidemiologist Lyn M. Steffen, Professor of Epidemiology at the University of Minnesota School of Public Health and Principal Investigator at CARDIA, explains, “Walnut eaters appear to have a unique body phenotype that has other beneficial health effects, such as: better diet quality, especially when they start eating walnuts from a young age and into mid-adulthood – when the risk of chronic diseases like heart disease, obesity and diabetes increases.”


“Nut consumers showed an advantage in terms of diet quality, but walnut consumers appear to have a better risk factor profile for heart disease than the other groups, even after accounting for overall diet quality,” Steffen said. “The surprising, healthy changes in the overall dietary pattern of walnut consumers suggest that walnuts may act as a bridge or ‘carrier food’ to help people develop healthy eating and living habits throughout their lives.”

While these results are positive and confirm previous work from the CARDIA study on the health benefits of walnut consumption, randomized controlled clinical trials should be conducted in other populations and settings to confirm the observations of the current study. No causal conclusions can be drawn from observational studies.

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