6 changes that happen when you eat one ounce of walnuts

When it comes to improving our health, for most of us, the easier, the better.

And one of the easiest ways of all to grab big health and nutritional benefits is by incorporating nuts into your daily diet.

In fact, eating nuts has been shown to curb one of the most pervasive disease triggers there is — inflammation.

Luckily, it doesn’t even take eating a lot to start seeing positive results…

To show you what we mean, here’s what researchers found when they broke down exactly what happens when you eat just an ounce a day…

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A simple strategy with a major impact

Research at the Indiana University School of Public Health-Bloomington specifically delved into the nutritional impact of adding just one ounce — the equivalent of a small handful — of walnuts to the daily diets of people who didn’t usually eat nuts.

“While nut consumption is already promoted in the Dietary Guidelines for Americans as part of a healthy dietary pattern, consumers are often not eating enough alongside whole grains, fruit and vegetables,” says Dr. Thiagarajah, lead researcher on the study.

After looking at the dietary habits of nearly 8,000 adults and children, they found that consuming a single ounce of walnuts a day was associated with:

1. A significantly higher quality diet across all ages and genders.
2. Improvements in the consumption of healthy seafood and plant proteins.
3. Higher fiber intake — a disease-fighting must-have — in both adults and children
4. An increase in the percentage of adults and children above the daily potassium intake.
5. Reduced the percentage of adults, children, and adolescents with intakes below the daily needs for magnesium and folate.
6. Improved levels of copper and zinc in all age groups, which we know helps boost fat metabolism and activate the immune system.

With all that, it’s easy to see how simply adding a handful of walnuts to your diet each day can help transform your health and well-being for the better.

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Creative ways to eat more walnuts

So how can you work walnuts into your daily diet to grab all their benefits?

1. Swap them for ground meat – When making a dish with ground meat, you can easily swap out up a third of the meat for ground walnuts.
2. Add to salads – Instead of using croutons, try topping your salads with walnuts instead. For an added punch of flavor, drizzle the nuts with olive oil, sprinkle with your favorite spices, such as paprika, and bake at 350° for 10 minutes.
3. Make a healthy candy bar – For a sweet treat, spread melted dark chocolate on a baking sheet and sprinkle with chopped walnuts and sea salt. Once the chocolate cools, simply break it apart and enjoy.

With nutritional and health benefits for the whole family, walnuts are a great way to improve life for you and those you love.

Sources:

Adding just a small handful of walnuts can have dietary benefits for the whole family – EurekAlert!