Consuming fruits, vegetables, seeds, and nuts (such as walnuts) and foods high in fibre, can reduce the risk of cancer, according to Cancer Research UK.¹ Walnuts offer a variety of important nutrients, including good fats, making them an ideal ingredient for plant-based meals. They are the only tree nut to contain significant amounts of plant-based Omega-3 ALA and a handful of walnuts (approx. 30g) provides 1.4g of fibre and 4.4g of protein.
Check out the plant-based eating resource guide below for tips and recipes for ways to incorporate more plant foods, like walnuts, into your diet.
Preliminary animal and cell model research has been investigating the potential benefit walnuts may have on a variety of cancers including breast, prostate and colorectal. According to a review of animal research published in The Journal of Nutrition, walnuts may have multiple nutrients that could act in various ways to help decrease the risk of developing cancer. The studies reviewed suggest that these nutrients act together to provide more benefit than would be expected from the individual components.²
A small study, which included 10 women with breast cancer aged 45-67, found those who consumed approx. 57g of walnuts per day for 2-3 weeks experienced beneficial genetic changes related to cancer development and growth, including apoptosis (cell death), inflammation, cell proliferation (cell multiplication), and metastasis (spread of cancer). ³
2. Hardman, WE. Walnuts have potential for cancer prevention and treatment in mice. J Nutr. 2014;144(4 Suppl):555S-560S.
3. Hardman WE, Primerano DA, Legenza MT, Morgan J, Fan J, Devnir J. Dietary walnut altered gene expressions related to tumor growth, survival, and metastasis in breast Cancer patients: A pilot clinical trial. Nutr Res. 2019 Mar 10. pii: S0271-5317(18)31190-4. doi: 10.1016/j.nutres.2019.03.004. [Epub ahead of print]
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