Research shows these nuts provide nutrients that can help prevent breast cancer.

We advocate eating 14 walnut halves a day because they offer the good-for-you lipid omega-3 ALA, magnesium, manganese, potassium, copper, vitamin B6, and iron. And that helps increase brain function, controls diabetes, and reduces heart woes such as high blood pressure and lousy cholesterol. One study that looked at 26 previous studies found walnut-eaters had lower LDL cholesterol than non-walnut eaters by about 5.5 mg/dL.

Now it turns out that in women with breast cancer, eating two ounces of walnuts a day for about 14 days actually makes beneficial changes in the expression of 456 genes that inhibit cell proliferation and migration (stifle those cancer cells, you nut, you!).

In a study published in Nutrition Research, researchers from Marshall University Joan C. Edwards School of Medicine wanted to see if “walnut consumption would alter gene expression in pathologically confirmed breast cancers of women in a direction that would decrease breast cancer growth.” Their results indicate that, yes, walnut consumption may do just that!

So enjoy walnuts as a snack (not too many as they are calorie-dense), in salads, blended with olive oil and basil for a pesto, as walnut oil on salads, and in stir fries (good for cooking temperatures up to 400 degrees Fahrenheit)

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