Yep, good things come in small packages. When it comes to the rich nutritional value of walnuts, these little guys are big healing agents for almost every disease a menopausal woman faces.
1. Walnuts have many minerals. As you face the growing risk of heart disease and osteoporosis, fight back with the magnesium in walnuts. Magnesium is a crucial player in helping bones stay strong as estrogen levels decrease. One-quarter cup of walnuts provides almost 10% of your Daily Value (DV) for magnesium. Walnuts are also filled with heart-healing manganese, a powerful antioxidant that protects the cardiovascular system against oxidative damage. One-quarter cup of walnuts provides more than 40% of your DV for magnesium.
2. Vital vitamin E. Shown to help reduce hot flashes during menopause and in boosting heart health, vitamin E is a woman’s key ally in midlife. Walnuts are loaded with E, including a special form of it, gamma-tocopherol, which offers particular protection against cardiovascular issues.
3. Healing omega-3s. Pick walnuts for their delicious omega-3 fatty acids content, which makes them your natural nutritional choice in preventing heart disease. One study found that eating walnuts resulted in a significant increase in the ratio of HDL (good) to total cholesterol and a 10% reduction in LDL (bad) cholesterol. Just one-quarter cup of these beneficial nuts gives you a staggering 90.8% of your DV for omega-3s! Be sure you retain the flaky whitish skin from walnuts. It contains most of their nutritious value.
Give walnuts a try in your healthy menopause diet. Wake up your taste buds with our delicious Coconut Rice, packed with walnut-y goodness.
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