A study conducted at the University of Texas Health Science Centre in 2013 found that eating walnuts can help to fight prostate cancer.
Walnuts are a great source of omega-3 fatty acids and Vitamin E in the form of gamma-tocopherol, beneficial for a healthy heart and for fighting inflammation.
The study injected mice with human prostate cancer cells. After the tumours began to grow, the mice were fed walnuts in their diet, an amount equivalent to a human serving of 2 ounces or 2 handfuls daily.
Of the mice who ate the walnuts, only three developed tumours which were 75% smaller than the tumours found in the control group of mice. In the control group who did not eat walnuts, 14 out of 32 mice developed tumours, all of which were larger than those found in the other group.
Another study published in the British Journal of Nutrition in 2012 found that mice injected with human prostate cells and fed with the human equivalent of 3 ounces of walnuts daily had a 50% reduction in the size of their tumours and the rate of tumour growth was decreased by 30%.
How to eat walnuts in your diet
The most beneficial way to gain the best nutritional benefits of the walnuts is to eat them whole, including the skin as 90% of the beneficial phytonutrients are found in the skin.
You need to eat 2-3 handfuls daily to gain the best health benefits of walnuts which is quite a large amount but you can incorporate them into your diet in the following ways.
Try putting them in your salad, in your cereal or porridge. Add to fruit and honey to make a healthy dessert. Roasting walnuts brings out their true flavour and can be added to the end cooking of curries, rice or vegetarian dishes. Make your own trail mix with other healthy nuts and dried fruit to nibble on throughout the day.