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Best Snacks - Healthy Low Calorie Snack
Foods - Walnuts
 Walnuts
are a tasty and highly nutrient dense food to snack on and can add flavor and
crunch to a meal. They are an excellent source of omega-3 essential fatty acids
and are also rich in vitamins and minerals that help us to stay healthy. Walnuts
are high in poly and monounsaturated fats and especially linoleic and alpha-linolenic
acid. Those two acids cannot be synthesized by our body and must be provided daily.
They are called essential fatty acids. They are involved in the manufacture of
certain hormones, part of the cell's membrane and they regulate the cholesterol.
5 walnuts (28 g) supply our daily needs in those acids.
Health Benefits
Walnuts
contain an antioxidant compound called ellagic acid that supports the immune system
and appears to have several anticancer properties. Alpha-linolenic acid is an
omega-3 fatty acids. This family of acids has an anti-inflammatory action. Walnuts
are therefore useful in the treatment of rheumatoid arthritis and itchy skin conditions.
(Dry skin is usually the first sign of an essential fatty acid deficiency). Heart
Healthy
The high amount of unsaturated fats in the walnut helps us keep
our blood cholesterol down. Walnuts lower blood cholesterol with a rise in HDL
(called "good" cholesterol) and a drop in LDL (called "bad"
cholesterol). Therefore, walnuts may reduce heart disease risks. Studies suggest
that people who eat walnuts are less likely to develop coronary heart diseases
and heart attacks. Nutrient Dense
Walnuts are also a good source
of protein. They contain 15.23 grams of protein per 100 grams, which is equivalent
to 100 grams of chicken. Walnuts are rich in calories. They can help people with
small appetites, such as elderly and convalescents, to meet their daily calories
requirements. Walnuts are also a very good source of the manganese and a good
source of copper. In addition, walnuts contain the antioxidant phytochemical,
ellagic acid. 
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