Walnuts, Brain And Something More…

Walnuts are a rich source of antioxidants, fibers, proteins, vitamins and minerals

Because of their valuable substances, walnuts are ranked first among the nuts as a healthy natural product

Walnuts are a rich source of antioxidants, fibers, proteins, vitamins and minerals. Because of these valuable substances, walnuts are ranked first among the nuts as a healthy natural product.
Thanks to its rich content of omega-3 fatty acids and alpha-linoleic acid, walnuts are useful to improve cardiac function and reduce the risk of cardiovascular problems.
30 grams of walnuts per day within a month helps reduce the harmful cholesterol levels by an average of 0.3 units.
For a healthy cardiovascular system influences the content of amino acid L-arginine, which is responsible for the conversion of nitric oxide, increasing blood flow in the body. Amino acids prevent arteries from narrowing and accumulation of fatty deposits on artery walls.
Walnuts are often called “brain food” and this is not accidental. Omega-3 fatty acids in nuts play an important role in the optimal functioning of brain cells, which provides a clear mind, good concentration and memory.
Eating nuts is recommended if you are subjected to a systemic mental workload.
In addition to vitamins, minerals and amino acids in walnuts are also found presence of melatonin. Melatonin helps for improving the quality of sleep. Eating nuts is recommended for those, who are suffering from insomnia, sleep apnea and other sleep problems.
Experts believe that regular consumption of nuts helps to reduce the risk of cancer and prevents gallstones.
A handful of walnuts contains twice as many antioxidants than in any other nuts. They are used to obtain 8 per cent of the daily consumption of antioxidants.
To absorb all the beneficial properties and to extract the maximum benefit to our health, it is advisable to consume at least 7 raw nuts every day. Cooking takes off the qualities of the antioxidants in nuts.

Source : dailyhealtharticles[dot]com

How Much Soy Is Too Much?

If animal proteins promote cancer because they boost our blood levels of the growth hormone IGF-1, what about the few plant proteins that have amino acid ratios similar to animal proteins such soy foods? One of soy’s selling points is that it has “high quality” protein, but as we saw in my Care2 article on Wednesday, Animal Protein and IGF-1, higher quality may mean a higher risk of cancer.

In my 2-min. video, Animalistic Plant Proteins, I show that animal protein consumption is associated with significantly higher levels of the cancer promoter IGF-1 and non-soy plant protein is associated with significantly lower levels. There was no significant association with soy protein, though. This suggests that if all we do is replace animal protein with soy protein, we may not see as dramatic a drop in IGF-1 as that enjoyed by those replacing meat, eggs, and dairy with a variety of plant proteins. You can see what lower IGF-1 levels can mean for prostate and breast cancer growth in my videos Ex Vivo Cancer Proliferation Bioassay and The Answer to the Pritikin Puzzle.

In my NutritionFacts.org video pick above I show that vegans consuming the equivalent of 7-18 servings of soy foods per day may end up with circulating IGF-1 levels comparable to those who eat meat. For more on the cancer reversal study mentioned in the video, see Cancer Reversal Through Diet. It’s important to remember in this discussion that soy food consumption is associated with an array of health benefits. See, for example, Breast Cancer Survival and Soy, The Effect of Soy On Precocious Puberty, and Soy Foods & Menopause. But how much may be too much?

From the above video it seems that 7 to 18 servings of soy a day may neutralize some of the beneficial effects of avoiding animal protein. At the same time, studies have repeatedly found that women who eat a lot of soy appear to have a lower risk of getting breast cancer and a better chance of surviving breast cancer than those who don’t. So is there some magic number of soyfood servings we should shoot for?

In my 2-min. video, How Much Soy Is Too Much, I run through all the studies to date that have measured the effects of varying levels of soy consumption on IGF-1 levels. Five to ten servings per day increased IGF-1 levels, but two to three servings did not. The bottom-line is that legumes are one of the healthiest things we can eat and should be a part of everyone’s daily diet. This means lentils, peas, and/or beans every day—in fact, ideally every meal! Soy is an excellent choice, but we should probably stick to no more than 3-5 servings a day.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my videos for free by clicking here and watch my full 2012 presentation Uprooting the Leading Causes of Death.

Image credit: Andrea_Nguyen / Flickr

Related:
Why Meat Causes Inflammation
Breast Cancer Survival and Soy
#1 Anticancer Vegetable

Read more: Health, Cancer, Eating for Health, Vegan, Vegetarian, Videos, Whole Soy Benefits, Dr. Michael Greger, IGF-1, NutritionFacts.org

Source : care2[dot]com