Nutrition & Health

Cloves offer powerful health benefits, including high antioxidant content, improved digestion, and pain relief due to an active compound called eugenol.Key Health BenefitsRich in Antioxidants: Cloves are packed with antioxidants like eugenol, which help neutralize free radicals and reduce oxidative stress.Supports Digestion: They stimulate digestive enzymes to reduce gas, bloating, and indigestion.Relieves Pain: Clove oil acts as a natural analgesic, making it effective for soothing toothaches and sore gums.Fights Microbes: Their strong antibacterial and antifungal properties help protect against harmful pathogens.Regulates Blood Sugar: They can help improve insulin sensitivity and support overall blood sugar control.Protects the Liver: Research suggests eugenol helps reduce oxidative stress and lowers the risk of liver damage

Pickles offer several health benefits, including supplying essential vitamins, providing antioxidants, and supporting digestion when fermented.Key Health BenefitsRich in Vitamins: Pickles provide vitamin K for bone and heart health, and vitamin A to support your immune system and vision.Supports Gut Health: Fermented varieties contain natural probiotics (good bacteria) that aid digestion and maintain a healthy microbiome.Provides Antioxidants: Cucumbers used in pickles contain beta-carotene and other antioxidants that protect cells from free radical damage.Relieves Muscle Cramps: Drinking pickle juice supplies electrolytes that can help hydrate and ease muscle soreness after intense exercise.Low in Calories: They make a crunchy, low-calorie snack alternative to chips or processed finger foods.

1. Heart health
Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.

2. Brain health
Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline that occurs with aging. Cognitive functions include your memory and ability to think.

3. Gut health
Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria.

4. Cancer prevention
Microbes in your gut take compounds found in walnuts and produce urolithin compounds. These urolithins may help lower risk for certain cancers. Research is still being done to fully understand walnuts' potential role in cancer prevention.

How many walnuts should I eat?
The 2020-2025 Dietary Guidelines for Americans recommends about 5 ounces of nuts, seeds and soy products per week for a 2,000 calorie diet. One serving (1 ounce) contains 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories.

What nutrients do walnuts contain?
Although walnuts are high in calories, they are also high in nutrients. The healthy unsaturated fats in walnuts keep you feeling full for longer.

Recent research suggests that the way fat is stored in walnuts prevents your body from holding onto all the calories. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable.

Walnuts also give you some of the iron and magnesium you need – about 10-14% of your daily needs.

What are the best ways to eat walnuts?
To maximize the health benefits, look for raw, unsalted walnuts. You can eat them alone as a snack or add them to your oatmeal in the morning. While walnuts have plenty of health benefits, it's still important to not overeat.

Volunteer for walnut research
Walnuts are jam-packed with beneficial compounds as described above, but there is still more to learn. Understanding the other potential health effects of walnuts can provide us with more accurate information about who would benefit from consuming them and how they can help contribute to a balanced and nutritious diet.

The UCD Steinberg Lab is trying to crack the shell on the workings of walnuts. Researchers are looking at how walnuts may provide benefits to your gut and cholesterol levels. Measuring the effects of walnut consumption on cholesterol levels can further help us understand what role these nuts potentially play in lowering risk for heart disease.

If this research sounds interesting to you, consider volunteering to participate in their research study. They are looking to recruit men and postmenopausal women ages 45-70. There are some additional requirements for participation. The study will take about 10 weeks and includes four 30-minute visits to the UC Davis campus in Davis, Calif.