Walnut is the top nut

Charlyn Fargo, Contributor

You've probably heard that nuts are a good snack because of the antioxidants they contain. But a new analysis finds that walnuts may be the best nuts for you. Presented at the American Chemical Society National Meeting, a report finds that walnuts have a combination of healthier antioxidants and higher quality antioxidants than any other nut.

"Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts," said Joe Vinson, researcher with Pennsylvania's University of Scranton. "A handful of walnuts contains almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut."

The problem is, consumers don't eat a lot of walnuts by themselves. Vinson recommends that consumers eat more walnuts.

All nuts have a combination of nutritional benefits in addition to antioxidants. They contain protein, vitamins, minerals and dietary fibre. Consumption of small amounts has been linked to decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes and others.

In his study, Vinson analysed the antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans. Walnuts had the highest levels. He also found that the quality, or potency, of antioxidants in walnuts was highest among the nuts. Antioxidants in walnuts were two to 15 times as potent as vitamin E, which is known for its powerful antioxidant effects.

Antioxidants are essentially scavengers of the damaging by-products of oxidation, otherwise known as free radicals.

That's not to say that walnuts should be the only nuts of choice. Published in the Journal of Nutrition January 2011, research found that pecans also have high antioxidants levels. Also published in the Journal of Nutrition June 2010, another study found that the pistachio nut shows promising cardiovascular benefits. In the December issue of the Journal of Nutrition, a daily serving of Brazil nuts was shown to have health benefits for increasing the antioxidant selenium.

The bottom line is that research continues to show that a handful of nuts may be a good addition to a healthy diet.

Source: Today's Dietitian

Eat more berries

Q: I'm confused by all the competing claims about different berries. Is there one that offers more health protection than the others?

A: All berries offer health benefits, so enjoy a variety. Strawberries are highest in vitamin C, yet all are good sources. A cup of most berries - about two servings - will supply from a third of the recommended amounts to the complete target. Actually, much of the health-promoting power of fruits and vegetables comes not from the classic antioxidant vitamin C, but from natural protective compounds in plants called phytochemicals.

Antioxidants attract and neutralise highly reactive molecules called free radicals that can damage body cells in ways that lead to cancer and heart disease. Yet, focusing only on antioxidant power - and systems that rate that power - misses the big picture. Many phytochemicals in berries may also help protect against cancer and other chronic diseases by decreasing inflammation and stimulating self-destruction of abnormal cells.

Two of these are ellagic acid and anthocyanins, which give a red colour to many berries. In animal studies, berries or the compounds they contain have inhibited development of colon, oesophageal, cervical, lung and breast cancers. In several experiments, all berries were about equally effective.

- Source: American Institute for Cancer Research

— Charlyn Fargo is a registered dietitian of Creators Syndicate at website: www.creators.com.