Health Benefits of Coconut Water

Coconut water is known as a tasty beverage popular mainly in tropical islands. However, far not all of us are aware of health benefits of coconut water. Generally speaking, it contains a whole amount of supplements that are needed in order to sustain life:

potassium – it helps to lower arterial blood pressure
glucose – it acts as sugar needed for body energy
vitamin C – it shields the body from ailments like scurvy
vitamin B – it helps to replace worn out tissues and cells

Problem #1: Proper Body Hydration

Coconut water is widely known for being able to replace the minerals and fluids the human body loses during physical activities. In case a person works out on a regular basis, he/she is to drink this beverage regularly. Even FAO admitted that coconut water was one of the ‘biggest’ sports drinks.

Problem #2: Aging

Cytokinins and lauric acid are two elements that are irreplaceable in the process of cell growth regulation and their division. Containing these two elements, coconut water minimizes skin aging, balances PH levels and keeps the connective tissues hydrated and strong.

So if you want to get rid of deep wrinkles or stretch marks, apply some coconut water to the areas that have been affected. Do you have acne or eczema? Apply this water before going to bed, and soon you’ll manage to get rid of all skin problems and defects.

Problem #3: Heart Diseases

As coconut water is rich in magnesium and potassium, it can assist those people, who fail in reducing high blood pressure. Affecting the pressure, it prevents the risk of heart attacks. By the way, coconut oil normalizes the blood flow, thus preventing the formation of plaque. Normal blood circulation can prevent strokes. Drinking coconut water regularly you contribute to health and normal work of your heart.

Problem #4: Managing Stress


Did you know that drinking coconut oil can lower stress due to the amounts of vitamin B (B6, riboflavin, thiamine, pantothenic acid) it contains. According to the latest researches, B-vitamins assist in lowering depression, stress and anxiety.

Problem #5: Metabolism Rate Increase

Are you aiming at losing weight by fastening metabolic rate? Then you should drink coconut water. With the increase of metabolism the body starts digesting and burning sugar a lot faster. As a result, the level of insulin in one’s blood burns faster as well. Thus, a person has more energy and loses fat faster. Besides, many specialists suggest including coconut water into their diets to prevent the occurrence of severe symptoms and complications.

Problem #6: Kidney Stones

Surprisingly, but coconut water is helpful in dissolving kidney stones. This is possible because of potassium, which plays the key role in urine alkalizing and prevention of kidney stones formation.

Problem #7: Pregnancy Issues

Everyone knows that pregnancy is one of the most important periods in one’s life. However, it is getting harder and harder to enjoy this time without any complications and difficulties. Vomiting sensations, urinary tract infections, constipation and fatigue are among the commonest issues every woman has to deal with.

During pregnancy many doctors recommend drinking coconut water mixed with saffron, turmeric or sugar. Some suggest consuming the white flesh of the nut, which is healthy for the fetus. If a pregnant woman drinks coconut water daily, she can get rid of the occurrence of common problems and prevent their further reoccurrence. The rich in fiber content of coconut water prevents constipation, while minerals prevent vomiting and provide a lot more energy, thus keeping the pregnant woman energetic and healthy.

As you see, health benefits of coconut water are multiple. Drink it and feel the difference.

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Health Benefits Of Dates

Health benefits of dates are uncountable, as this fruit is affluent in natural fibres. Dates are even rich in several vitamins and minerals. These natural products contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are advantageous for health. It is said that consumption of one date daily is necessary for a balanced and healthy diet. Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, sexual weakness, diarrhoea and abdominal cancer.

Health benefits of dates have made them the best nourishment for muscles development. People consume dates in several ways, like mixing the paste of the dates with milk, yoghurt or with bread or butter to make the food tasty and healthy. This paste is beneficial for both adults and children, especially during the time of recovery. According to the modern medicine survey, it is known that dates are useful in preventing abdominal cancer. It is also seen that many Muslims break their fast by eating dates and water according to their traditions. Breaking fast with eating dates helps us to avoid overeating of the food after the fast. When the body absorbs the nutritional value of the dates, the feeling of hunger gets pacified.

Dates are termed as a crown of sweets and ideal food which easily balances and digests food. It gives extra energy to a tired human body within half an hour after taking it. Dates are considered to be the best diet for confinement of the women. American Cancer Society recommends intake of 20-35 grams of dietary fibre in a day, supplied through dates. It is said that taking one date in a day will help you to maintain your healthy eyes for your lifetime. They are quiet effective in guarding the night blindness problems.

Benefits of dates

Constipation: Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.

Intestinal Disorders: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.

Weight Gain: Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.

Healthy Heart: Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.


Sexual Weakness: Dates are even beneficial for increasing sexual stamina in the human body. A handful of dates, when soaked in fresh goat's milk for the night and then grinded in the same milk with the mixture of cardamom powder and honey, becomes a very useful tonic for increasing sex endurance and sterility caused due to functional disorders.

Diarrhea: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.

Intoxication: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.

Abdominal Cancer: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.

Although dates carry tremendous nutritional values, great care should be taken in their selection because they consists of sticky surface which attracts various impurities in them. Hence, you should consume only those dates that are processed and packed properly. Make sure to wash them thoroughly before consuming. This will help remove the impurities present in them.

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Health Benefits Of Carrot Juice

Eight ounces of carrot juice can contain as much as 800% of your daily recommended dosage of vitamin A. Vitamin A is essential and necessary for tissue growth, especially within the bones. Vitamin A is also very important in maintaining good vision. The old myth that eating carrots will help you see better is true, as vitamin A deficiencies can lead to vision problems such as night blindness.

Spinach is also a very rich source of Vitamin A. A little spinach juiced with a few carrots will deliver a vitamin A mega beverage. Vitamin A is also very crucial for expectant mothers and the unborn fetus. Although vitamin A is very important for your body, it is also important to maintain moderate levels of vitamin A intake, as too much can lead to liver toxicity, and other health problems.

Carrot juice is also an excellent source of vitamin C. An eight ounce glass of pure carrot juice can provide your body with up to 35% of your daily recommended dosage of vitamin C. Vitamin C has a wide variety of uses throughout our entire body, such as collagen production of the mucous membranes, skin, bones, and teeth. Vitamin C is also a very crucial antioxidant.

A few carrots juiced with blackcurrant berries, oranges, lemons, or kiwi, can easily provide you with your whole daily vitamin C dosage, without the need to take synthetic vitamins supplements.

Carrot juice is an excellent drinkable source of potassium. Potassium is very important in helping to maintain a healthy electrolyte balance and fluid level in the cells of your body. It's also necessary in muscle movement, such as contraction, as well as neurotransmission. Potassium deficiencies are very bad for your body, with such effects as Hypokalemia, acne, muscle spasms, dry skin, and elevated cholesterol levels. Carrots juiced with celery or turnips can provide your body with a large intake level of potassium.

An eight ounce glass of pure carrot juice will usually provide up to 10% of the daily recommended intake level of potassium. It should be known that individuals who suffer from kidney disease, should avoid taking in large amounts of potassium, as it can be very harmful on the organs.

Pure carrot juice is a very low calorie juice drink. Eight fluid ounces of the beverage yields usually no more then 80 calories. Carrot juice is an excellent nutritional supplement for dieters, providing you with a rich supply of essential vitamins and minerals, without being accompanied by all of the calories that a health shake might give you.

 For athletes and weightlifters, the calorie level of carrot juice can be upped by blending it with fruit yogurt, milk, ice cream, or a protein powder supplement. I have even heard of people blending the juice with rolled oats, cereal, or boiled rice to dramatically increase the calorie and nutritional levels.

Pure carrot juice in an eight ounce serving can provide up to 6% percent of your daily recommended intake level of calcium. It is very important to receive a healthy level of calcium in your daily diet. Bones and teeth are dependent on calcium for growth and formation, especially the skeletal structure and development of children. Calcium absorption should also be accompanied by vitamin D, which helps aid your body's intake of the mineral. Like potassium, calcium is important for neurotransmission, and muscle movement and contraction.

Carrots juiced with broccoli can provide an excellent vegetable calcium drink. For a calcium shake, you may also choose to juice your carrots and then blend it with yogurt for a carrot juice smoothie, which makes for a healthy breakfast shake, or evening dessert.

Health Benefits 

Carotene, the famous ingredient in carrots, is an anti-oxidant that has powerful healing virtues for many diseases. Drinking a glass of carrot juice daily will do much more for you than many bottles of supplement tablets.

Here are some disorders that can be helped by drinking carrot juice regularly:

Acidosis: The vital organic alkaline elements in carrots help balance the blood acidity and 

blood sugar. 

Acne: Its powerful cleansing properties are effective in detoxifying the liver, thus overall effective for acne which are caused by toxicity of the blood.

Anemia: Carrot's molecules are closest to human's hemoglobin molecules, making it very beneficial in blood-building.

Atherosclerosis: The highly cleansing power of this miracle juice scrubs away even the old build-up of arterial deposits, reducing the risks of heart diseases and stroke. 

Asthma: The anti-oxidants effectively protects the respiratory system from infections and free-radical attacks.

Cancer: Studies show that adding one carrot per day in our diet significantly reduces cancer risks.

Cholesterol: Pectin in carrots lowers the serum cholesterol levels.

Congestion: Carrot juice is very effective in dispelling mucus from the ear, nose and throat area, easing nasal congestion, sinusitis, phlegm and mucus in the throat and other similar disorders.

Constipation: Take five parts of carrot juice with one part of spinach juice regularly to regulate chronic constipation problems.

Emphysema: If you smoke or are exposed to second-hand smoke, taking carrot juice regularly may well save your life.

Eyes: Beta-carotene, lutein and zeaxanthin are some of the finest nourishment that help keep the optic system in tip-top condition, with special protection against astigmatism, macular degeneration and cataracts.

Fertility: One of the reasons for fertility is lack of nutrients and enzymes in your dietary. Carrot juice taken regularly, is able to nourish your body back to fertility.

Inflammations: Its anti-inflammatory effect greatly helps reduce arthritis, rheumatism, gout and other inflammations. 

Immune systems: It does wonders for boosting the immune system by increasing the production and performance of white blood cells; building resistant to various kinds of infections.

Nursing mothers: Carrot juice helps enhance the quality and quantity of a mother's breast milk.

Pregnancy: Drinking carrot juice regularly during pregnancy, especially during the last few months, will reduce the chances of jaundice in baby. No, you won't get an orange baby!

Skin problems: The high quality vitamin C and other rich nutrients in carrot juice efficiently nourish the skin, preventing dry skin, psoriasis and other skin blemishes.

Thread worms: One small cup of carrot juice in the morning taken daily for a week can help clear up thread worms in children.

Ulcers: The abundance of nutrient present in carrots help nourish cells that have been starved of nutrients which result in ulcers.

Water retention: Carrot juice is diuretic and helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

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Health Benefits Of Avocado

Avocados are also called “Alligator Pear” from its shape and leather like appearance of skin. This fruit originated in Mexico.

Avocados are considered as one of the healthiest foods because of its rich content of 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. Avocados also contain fiber, protein and phytochemicals such as glutathione and lutein. Avocado also contains high amount of fat, a healthy fat that is essential in the body.

Below are the health benefits of avocado in your daily meal plan.

Promotes a good cardiovascular system

Avocado contains vitamin B6 and folic acid, which help regulate homocysteinelevels. Having a high level of homocysteine is linked with an increased risk of heart disease. Avocado also contains vitamin E, Glutathione and monounsaturated fat, which help in keeping a healthy heart. The potassium content in avocado also helps in regulating and controlling blood pressure levels. And the high levels of folate in avocado also aid in preventing stroke.

Lower cholesterol levels

Avocado is known to have a high content of fats, but this fat content is a healthy kind of fat and good for the heart. Avocados are also rich in a compound called beta-sitosterol, which is effective in lowering blood cholesterol levels.

Anti-Inflammatory properties

Avocado contains many anti-inflammatory nutrients, which includes phytosterols including beta-sitosterol, carotenoid antioxidants including lutein, Vitamin C and E, and other phytonutrient compounds such as polyphenols and flavonoids are effective in reducing risk of inflammatory and degenerative disorders such as osteoarthritis and rheumatoid arthritis.

Regulate the blood sugar levels

Avocados are relatively low in carbohydrates and low sugar content. The unsaturated fat content of avocado reverse insulin resistance in the body, thus helping in regulating blood sugar levels. The fiber content of avocado also helps in keeping steady levels of blood sugar.

Prevent birth defects

Avocados are rich in folate, also known as folic acid. Folate is essential in the body and most especially during pregnancy. The high amount of folate in avocado prevents various kinds of birth defects.

Anti-Cancer Benefits

Another important health benefits of avocado is the anti cancer properties. Rich with anti-inflammatory and antioxidant nutrients. In cancer cells, avocado works to rise oxidative stress and escalate the likelihood of dying, lessening the cancer cell numbers. In the body, avocado works to improve inflammatory and oxidative stress levels, actively supporting the health of non-cancerous cells.

Avocados are a very versatile fruit as it is used in many various ways. It is very popular as substitute for meats, and a favorite ingredient included in salads because of its high healthy fat content.

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Health Benefits of Apples

Radiance booster

Treat your skin to a refreshing at-home green-apple mask. The fruit helps replenish moisture, and its acids smooth fine lines, explains Karen Behnke, founding partner of Juice Beauty in San Rafael, California.

Her recipe: In a blender, puree 1 chopped green apple (skin included) with 1/2 cup sliced green grapes; add 1 tablespoon lemon juice and 1/4 cup aloe vera, and continue blending until you have a thick paste. Apply to face, neck, and décolletage; wait 15 minutes, then rinse with warm water.

Note: Before you apply, test on a small area of your face or neck to ensure that none of the ingredients react adversely with your skin.

Breathing aid

Think twice about peeling your next apple—the skin is jam-packed with an antioxidant called quercetin, which may protect your lungs from pollutants.

A study from St. George’s Hospital Medical School in London found that people who eat five or more apples a week have better lung function than those who don’t. So slip one into your lunch bag today.


Scalp rejuvenator

Say good-bye to pesky flakes with apple cider vinegar, which is believed to nix the bacteria that may contribute to dandruff, says Cal Orey, author of The Healing Powers of Vinegar.

Try this remedy: Massage a few tablespoons of apple cider vinegar directly into washed scalp; leave on for 1 minute, then rinse.

Waistline shrinker

Substitute unsweetened applesauce for half the butter or oil in cake recipes, and you’ll get a naturally sweeter, moister dessert with much less fat, says Samantha Heller, RD, author of Get Smart: Samantha Heller’s Nutrition Prescription for Boosting Brain Power and Optimizing Total Body Health. The sauce is fat- and cholesterol-free, and 1 cup has almost as much filling fiber as 1 cup of brown rice.

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Health Benefits Of Celery

Celery is from the same family with parsley and fennel, the Umbelliferae family. It can grow to the height of up to 16 inches. The white celery is grown shaded from direct sunlight, thus has less chlorophyll, compared to its greener counterparts.

The ribs of celery are crunchy and are often used to make soup or salad. It has a salty taste, so celery juice is a good mix with the sweeter fruit juices. Depending on variety, some may taste very salty.

Nutritional Benefits

Celery leaves has high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.

Nutrients in the fiber are released during juicing, aiding bowel movements. The natural organic sodium (salt) in celery is very safe for consumption, in fact is essential for the body. Even individuals who are salt-sensitive can safely take the sodium in celery, unlike table salt (iodised sodium) which is harmful for those with high blood pressure.

While many foods lose nutrients during cooking, most of the compounds in celery hold up well during cooking.

Health Benefits

Celery has always been associated with lowering of blood pressure. When combined with other juices, it provides different formula that help other conditions.

Recent studies have shown that celery might also be effective in combating cancer.  Read on.

Some of the health benefits of celery juice:

Acidity: The important minerals in this magical juice effectively balance the body's blood pH, neutralizing acidity.

Athletes: Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals.

Cancer: Celery is known to contain at least eight families of anti-cancer compounds.  Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the action of prostaglandins that encourage the growth of tumor cells.  And coumarinswhich help prevent free radicals from damaging cells.

Cholesterol: This humble pale juice has been shown to effectively and significantly lower total cholesterol and LDL (bad) cholesterol.

Colon and stomach cancer: The phytochemical coumarins prevent the formation and development of the colon and stomach cancers.

Constipation: The natural laxative effect of celery helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.

Cooling: During dry and hot weather, drink a glass of celery juice two or three times a day, between meals. It wonderfully helps to normalize body temperature.

Diuretic: The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid.

Inflammation: The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Kidney function: Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.

Lower blood pressure: Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.

Nervous system: The organic alkaline minerals in celery juice has a calming effect on the nervous system, making it a wonderful drink for insomniacs.

Weight loss: Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.

Urinary stones, breaking of: The diuretic effect of celery juice also aids the breaking and elimination of urinary and gall bladder stones.

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Health Benefits of Honey

Honey has been used by mankind since the past 2,500 years, all over the world. While the numerous health benefits of honey have made it an important aspect of traditional medicines such as Ayurveda, scientists are also researching the benefits of honey in modern medicine, especially in healing wounds.

Known as Honig in German, Miele in Italian, Shahad in Hindi, Miel in French, Miel in Spanish, Mel in Portuguese, мед in Russian, Honing in Dutch, and μελι in Greek, there is hardly any region in the world where honey is not cherished.

What makes honey so popular? It is the ease with which it can be consumed. One can eat honey directly, put it on bread like a jam, mix it with juice or any drink instead of sugar, or mix it with warm water, lime juice, cinnamon and other herbs to make a medicine. It is savored by all due to its taste as well as health benefits.

The health benefits of honey include the following:

Sweetener: Sugar can be substituted with honey in many food and drinks. Honey contains about 69% glucose and fructose enabling it to be used as a sweetener.

Energy Source: According to USDA, honey contains about 64 calories per tablespoon. Hence honey is also used by many as a source of energy. On the other hand, one tablespoon of sugar will give you about 15 calories. Further the carbohydrates in the honey can be easily converted into glucose by even the most sensitive stomachs. Hence it is very easy to digest honey.

Weight Loss: Though honey has more calories than sugar, honey when consumed with warmwater helps in digesting the fat stored in your body. Similarly honey and lemon juice and honey and cinnamon help in reducing weight.Read more about benefits of honey in weight loss.

Improving Athletic Performance: Recent research has shown that honey is an excellent ergogenic aid and helps in boosting the performance of athletes. Honey facilitates in maintaining blood sugar levels, muscle recuperation and glycogen restoration after a workout.

Source of Vitamins and Minerals: Honey contains a variety of vitamins and minerals. The type of vitamins and minerals and their quantity depends on the type of flowers used for apiculture. Commonly, honey contains Vitamin C, Calcium and Iron. Check for the vitamin and mineral content in sugar from any source, you will find it to be either nil or miniscule.

Antibacterial and Antifungal Properties: Honey has anti-bacterial and anti-fungal properties and hence it can be used as a natural antiseptic.

Antioxidants: Honey contains nutraceuticals, which are effective in removing free radicals from our body. As a result, our bodyimmunity is improved.

Skin Care with Milk and Honey: Milk and honey are often served together as both these ingredients help in getting a smooth soothing skin. Hence consuming milk and honey daily in the morning is a common practice in many countries.

Honey in Wound Management

Significant research is being carried out to study the benefits of honey in treating wounds. Nursing Standard provides some of these benefits in the document - The benefits of honey in woundmanagement. These have been given below:

Honey possesses antimicrobial properties.

It helps in promoting autolytic debridement.

It deodorizes malodorous wounds.

It speeds up the healing process by stimulating wound tissues.

It helps in initiating the healing process in dormant wounds.

Honey also helps in promoting moist wound healing.

The healing powers of honey are not hyped. The Waikato Honey Research Unit provides details about the world-wide research that is being carried out on the benefits of honey in medicine. Further, BBC reported in July, 2006 that doctors at the Christie Hospital in Didsbury, Manchester are planning to use honey for faster recovery of cancer patients after surgery. Such research will provide scientific evidence to the so-called beliefs held by honey lovers all over the world and help in propagating benefits of honey to more people.

Now that you know the benefits of honey, how do you eat it? You can eat it raw, add it it in water and different beverages and you can add it in several recipes also. Organic Facts has published an ebook on quick and easy honey recipes.

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Health Benefits of Walnuts

These wrinkly lobes surely are popular and versatile! Walnuts have a long history as food, having been around from as far back as 7,000 B.C., and were popular as food for the royals in ancient Persia. Nowadays, the US is a major producer of walnuts, with the bulk of the nuts coming from the state of California. Among all nuts, walnuts pack significantly higher amount omega-3 fatty acids ALA! They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Indeed, walnuts are one of the best plant sources of protein!

Health Benefits of Walnuts

Heart-Health Benefits: 

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
Diabetes Benefits:
A study published in Diabetes Care in 2010 found that 2 ounces of walnuts per day improve blood flow in people with type 2 diabetes.  A previous study also found that a diet supplemented with walnuts help type 2 diabetes patients lower their LDL cholesterol by 10%.
Nutrition Tidbits for Walnuts

1 oz (14 halves) of shelled whole walnuts contains:
Calories: 185 kcal
Fat: 18.5 g
Carbohydrates: 3.9 g
Protein: 4.3 g
Fiber: 1.9 g
Glycemic Index (GI): Low (below 55)

FDA Approved Health Claim for Walnuts

In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4 grams of saturated fats per 50 grams.
In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.
"Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."

Adding Walnuts in a Healthy Diet

Nuts in general are high in calories, so moderation is the key. The best approach is to reap the health benefits of eating walnuts but not add excessive calories to your daily intake. Therefore, instead of just adding walnuts to your current diet, eat them in replacement of foods that are high in saturated fats (such as cheese and meat) and limit your intake of these tasty treats to the recommended 1.5 oz per day. That is about 20 walnut halves.
Walnuts add a flavorful crunch to dishes. Here are some simple ideas to incorporate walnuts in your diet to reap their health benefits:
instead of snacking on cookies, crack some walnuts open and eat them as snacks
instead of using meat, toss toasted walnuts in your salad or pasta to add some crunch
instead of layering pepperoni, use chopped walnuts in your pizza
instead of eating bacons or eggs, use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal

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