California Walnuts | Essential Food for Health

When Dr. Steven Pratt introduced the concept of Super Foods in his 2004 best-selling book, “SuperFoods Rx”, he explained the concept like this: “Some foods are better than others for your health.”

Walnuts were identified as one of 14 “SuperFoods” because of their high omega-3 content, a distinction that makes walnuts unique among tree nuts and peanuts. Walnuts are the only nut that contain a significant amount of omega-3s. No other nut even comes close!

Walnuts’ High Antioxidant Activity

Walnuts are also known for their high antioxidant activity. Antioxidants help offset the effects of oxidation, a process that is constantly occurring in the body. The human body is equipped to deal with a certain level of oxidation. Naturally occurring antioxidant enzymes work to protect our cells and our DNA from oxidative damage. Oxidative stress occurs when the body’s natural defenses can’t keep up with oxidative damage. Daily events like breathing, eating, being exposed to cigarette smoke or pollution, and over-exposure to sunlight can all create oxidative stress. Some researchers believe that oxidative stress may contribute to cancer risk. One way to possible combat oxidative stress is to eat more antioxidant-rich foods, like walnuts.

A 2002 study conducted in Norway showed that walnuts rank second only to rose hips in their antioxidant content.  The researchers examined a wide variety of plant-based foods, including fruits, vegetables, cereals, nuts, and seeds. Sunflower seeds were shown to have 25% of the activity of walnuts while other nuts (almonds, cashews, hazelnuts and peanuts) exhibited less than 4% of the activity.

Walnuts contain a number of substances that may contribute to their overall antioxidant activity, including melatonin, ellagic acid, gamma-tocopherol,  carotenoids, and polyphenolic compounds.

The Bottom Line

While research in this area is emerging, and there is little scientific consensus on the role of antioxidants in reducing risk of cancer and other chronic diseases, everyone can agree that eating walnuts for their proven cardiovascular benefits is a smart move.