Colon cancer is one of the leading cause of death in America and in the previous article we’ve covered what is it and how to prevent it from occurring. One of the natural ways to reduce the risk of colon cancer is maintaining a healthy gut.
Just recently, researchers from University of Connecticut Health and The Jackson Laboratory for Genomic Medicine found in their study1 published in American Association for Cancer Research that eating an ounce of walnuts a day can reduce the risk of colon cancer. According to Daniel W. Rosenberg, lead author of the study said;
Our results show for the first time that walnut consumption may reduce colon tumor development. There is accumulating evidence that eating walnuts may offer a variety of benefits related to health issues like cancer. This study shows that walnuts may also act as a probiotic to make the colon healthy, which in turn offers protection against colon tumors.
Walnuts have more polyunsaturated fatty acid contents than nuts that come from a tree and a significant amount of Vitamin E. In this study, the researchers noticed a significant decrease in colon tumors found in male mice fed with Western-type diet and supplementing it with walnuts. This means people who are eating highly processed foods including refined carbohydrates and sugars can benefit from this.
Moreover, changing one’s eating lifestyle by avoiding packaged and processed foods and preferring whole foods can further enhance the benefits of walnuts in terms of reducing the risk of colon cancer.
The number of walnuts is not that many. In fact, in this study researchers were able to determined that an ounce of walnuts per day is enough to make a difference. An ounce of walnuts is equivalent to 7 whole shelled walnuts, or 14 walnut halves. There are also other studies that found tree nuts like walnuts and almonds can prevent heart disease2, diabetes3 4 5 and neurologic disorders6.
Kim Krieger of UConn Communications added;
But walnuts are not merely the sum of their chemical parts, and it may be as whole food that they pack the most significant anti-cancer punch against colon cancer, the third most common cancer in the world.
In 2011, Marshall University Elaine Hardman, Ph.D. found that women who consumed 2 ounces of walnuts a day reduced the risk of breast cancer significantly. Elaine Hardman’s study supported the findings of the previous research7.
In a another study8 conducted by researchers at Tufts University in Boston found that eating a handful of walnuts a day reduces both cholesterol and triglycerides.
Now is the best time to incorporate walnuts in a typical diet as a snack instead of processed packaged potato chips, or any other snacks that contain high amount of bad fats, packed with added sugars and among many other presevatives that are unhealthy especially when consumed in the long run. Keep a stock of walnuts instead and choose the unsalted ones for your snacks.
Since it contains high amount of healthy fats, it should be a satisfying sancks plus the many health benefits it provide.