13 Remarkable Reasons Why You Should Eat Walnuts Regularly!

Walnuts are among the oldest tree foods grown by man, with their importance being highlighted back in 7000 B.C. Today, due to diet restrictions and several disbeliefs people avoid eating walnuts considering that they are calorie-rich and fat dense in nature. However, the fact that walnuts are immensely rich in nutrition and their benefits ranging from metabolism to heart health and beauty cannot be overlooked. Here are top 10 reasons walnuts must be included as a part of healthy diet.

1. Helps weight loss:

Contrary to what people believe, walnuts can form a part of weight management diet. Several studies have suggested that regular consumption of walnuts is unlikely to cause weight gain or obesity. In fact, an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management programme. Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight.

2. Induces sleep:

Walnuts contain a compound called melatonin, responsible for conveying messages regarding the cycle of light and dark to the body. Since melatonin is already synthesised by the body, consumption of walnuts increases the blood levels of melatonin, thereby inducing sleep. That’s why eating walnuts can be a great way to improve sleep. [1]

3. Great for your hair:

Walnut is a good ‘hair food’ too. This is because walnuts contain biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. In addition to walnuts, you can try these foods to prevent hair loss.

4. Prevents heart disease:

Among all the dietary plants and nuts, walnuts contain the highest amount of antioxidants. Around 100 g of walnuts will give more than 20 mmol antioxidants, which makes them extremely effective in combating heart disease by their ability to destroy free radicals. They are also loaded with omega-3 fatty acids that lowers bad cholesterol and increases the production of good cholesterol making it a great snack to keep your heart in great health.

5. Prevents diabetes:

All types of nuts are associated with a lowered risk of diabetes and walnuts are no exception. According to a study, women who consumed 28 grams of walnuts twice a week were 24% less likely to develop type 2 diabetes. The study was published in the Journal of Nutrition, and even though it was conducted on women, experts believe that the benefits would be similar for men too.

6. Boosts your sperm quality:

Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35. Here are 8 easy ways to boost your sperm quality and count.

7. Makes your skin glow:

Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing. So if you want glowing skin long into your middle-age, eat walnuts.

8. Can keep dementia at bay:

Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia.  You may read more to find out how walnuts help prevent Alzheimer’s. Also read how walnuts help you keep your brain healthy.

9. Prevents pancreatic cancer:

A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer. Researchers looked at the association between nut consumption and risk of pancreatic cancer among 75,680 women in the Nurses’ Health Study, with no previous history of cancer. It was observed that the women who consumed a one-ounce serving of nuts two or more times per week had a significantly reduced risk of pancreatic cancer compared to those who largely abstained from nuts. Watch how it boosts your sex life.

10. Helps you live longer:

Eating a handful of walnuts just thrice a week is the key to a longer life, a study has found. Scientists discovered that these edible seeds cut the risk of dying from cancer by 40 per cent and from cardiovascular disease by at least 55 per cent. In general, nut eaters in the research had a 39 per cent lesser risk of death and walnut eaters in particular a 45 per cent reduced threat. Also read the health benefits of green, leafy vegetables.

11. Great for pregnant women:

Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby’s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.

12. Reduces breast cancer risk:

The researchers at the Marshall University found that a daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth of breast cancer tumours in mice. Lead researcher Elaine Hardman, Ph.D., of Marshall’s Joan C. Edwards School of Medicine, and colleagues studied the mice from the mother, through conception and throughout life. They then compared mice given walnuts to those fed a regular diet. The research found that the group whose diet included walnut at both stages developed breast cancer at less than half the rate of the group with the typical diet.  In addition, the number of tumours and their sizes were significantly smaller.

13. Can fight stress:

If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, according to a study. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts are a rich source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts it’s stress fighting properties.

With Sunday Adelaja blog

Corruption: Tennis match-fixing claims

Tennis Integrity Board boss Phillip Brook said: "It is vital we repair the damage and do so quickly."

Former Wimbledon champion Goran Ivanisevic said players were being hounded like "serial killers".

The joint investigation by the BBC and BuzzFeed News uncovered files showing that, over the past 10 years, 16 players who were ranked in the top 50 have been repeatedly flagged to the Tennis Integrity Unit (TIU) over suspicions their matches were targeted.

All of the players, including winners of Grand Slam titles, were allowed to continue competing.

Brook said he remained "totally confident" in the work of the TIU but said it was important that "everyone who loves our sport and watches our sport" is confident we are "doing all we can".

Chris Kermode, chairman of the Association of Tennis Professionals, added: "We are in a toxic environment for sport at the moment.

"We want to be as open and transparent as possible to demonstrate that we will look at this thoroughly. There is a zero, zero tolerance for this."

But he added: "Having lists of suspicious betting patterns do not mean corruption. They are a red flag and that is not evidence."

Ivanisevic agreed with Kermode and said he felt the allegations that tennis has failed to properly police the game were wrong.

"There is no evidence," said the 44-year-old Croat, who was Wimbledon champion in 2001.

"We are talking about algorithms and mathematics and some computer spits your name out like a serial killer and everyone is chasing you.

"Show me that somebody did something wrong - then I will believe you."

According to BBC Radio 5 live, the independent panel will "report on the effectiveness" of the anti-corruption programme and "make recommendations for change".

He added: "The panel has been asked to look into how the TIU can become more transparent without compromising the need for confidentiality.

"It will also consider additional resources for the TIU and structural changes that may enhance its independence.

"It will also examine whether the scope and reach of the tennis integrity education programme should be extended.

"The sport's governing bodies have committed to making the recommendations of the review panel publicly available and to implement them all in full."

Zika virus: What you need to know

The Zika virus, an alarming and disturbing infection that may be linked to thousands of babies being born with underdeveloped brains, is spreading through the Americas.

Some areas have declared a state of emergency, doctors have described it as "a pandemic in progress" and some are even advising women in affected countries to delay getting pregnant.

But what is the virus, how is it spread and how can people minimise the chances of catching it? Tulip Mazumda explains.

The infection, which causes symptoms including mild fever, conjunctivitis and headache, has already been found in 21 countries in the Caribbean, North and South America.

It has been linked to thousands of babies being born with underdeveloped brains and some countries have advised women not to get pregnant.

No treatment or vaccine is available.

The virus was first detected in 1947 in monkeys in Africa. There have since been small, short-lived outbreaks in people on the continent, parts of Asia and in the Pacific Islands.

But it has spread on a massive scale in the Americas, where transmission was first detected in Brazil in May 2015.

Large numbers of the mosquitoes which carry the virus and a lack of any natural immunity is thought to be helping the infection to spread rapidly.

Zika is transmitted by the bite of Aedes mosquitoes, which are found in all countries in the region except Canada and Chile.

In a statement, The Pan American Health Organization (PAHO), the regional office of the WHO, said: "PAHO anticipates that Zika virus will continue to spread and will likely reach all countries and territories of the region where Aedes mosquitoes are found."

PAHO is advising people to protect themselves from the mosquitoes, which also spread dengue fever and chikungunya.

It also confirmed the virus had been detected in semen and there was "one case of possible person-to-person sexual transmission" but further evidence was still needed.

Around 80% of infections do not result in symptoms.

But the biggest concern is the potential impact on babies developing in the womb. There have been around 3,500 reported cases of microcephaly - babies born with tiny brains - in Brazil alone since October.

PAHO warned pregnant women to be "especially careful" and to see their doctor before and after visiting areas affected by the virus.

Colombia, Ecuador, El Salvador and Jamaica last week recommended women delay pregnancies until more was known about the virus.

Although officially PAHO says "any decision to defer pregnancy is an individual one between a woman, her partner and her healthcare provider".

Maria Conceicao Queiroz said there was a sense of fear where she lives near the Olympic Park in Rio de Janeiro: "Every one is at risk, we're all scared of getting Zika.

"We're surrounded with dirty water, polluted water, but what can we do but put repellent on, to try to keep the mosquitoes away."Colombia, Ecuador, El Salvador and Jamaica last week recommended women delay pregnancies until more was known about the virus.

Although officially PAHO says "any decision to defer pregnancy is an individual one between a woman, her partner and her healthcare provider".

Maria Conceicao Queiroz said there was a sense of fear where she lives near the Olympic Park in Rio de Janeiro: "Every one is at risk, we're all scared of getting Zika.

"We're surrounded with dirty water, polluted water, but what can we do but put repellent on, to try to keep the mosquitoes away."

Prof Laura Rodrigues, a fellow of the Brazilian Academy of Sciences and from the London School of Hygiene and Tropical Medicine, said some data suggested that up to one-in-fifty babies had birth defects in one of the worst hit areas - Pernambuco state in Brazil.

She said: "Until November we knew nothing, this has caught us by surprise and we're trying to learn as fast as we can.

"Wherever there is dengue, there is mosquito, then it will spread and not just in Americas I think there is a very real chance it will spread in Asia."

PAHO advice is to ensure all containers that can hold even small amounts of water should be emptied and cleaned to prevent mosquitoes breeding.

And that people should protect themselves by using insect repellent, covering up and keeping windows and doors closed.

The director general of the WHO, Margaret Chan, said the outbreak was "extremely worrisome".

With BBC

Buhari to attend Olubadan’s funeral

President Muhammadu Buhari will attend the forthcoming funeral of the late Olubadan of Ibadan, Oba Samuel Odulana Odungade.

Oyo State Governor, Abiola Ajimola, disclosed this to State House correspondents after meeting President Buhari at the Presidential Villa, Abuja, on Tuesday, according to The Nation.

He also declared that claim by the Otun Seriki of Ibadan, Chief Adebayo Oyediji , to be  the next Olubadan of Ibadanland was an exercise in futility.

He said: “My mission here basically is to see Mr. President and intimate him of the recent transition of the Olubadan who passed away a couple of days ago.

“We had to wait for the traditional message from the palace before we could convey this to the President. I am glad that I have been able to convey it. You may even ask why conveying such to the President, at least he was just an Olubadan?

“If you know, the Olubadan is not an ordinary King. Apart from the fact that he worked for the Federal Government, he was once a Minister of Labour under Alhaji Tafawa Balewa‘s government when he was prime minister, he worked as a parliamentarian and a minister, told The Nation.

“He was part of the delegation to Britain for the Nigerian Conference, therefore, he was a national figure, hence he was honoured with a CFR. He contributed immensely to the development of Nigeria, so he stood out as a king.

“I am glad to say that having seen the President, he has assured me that he would be attending the burial ceremony.”

‘Plot to smear Tinubu in full swing’

The National Leader of the All Progressives Congress, Asiwaju Bola Tinubu, says there is a deliberate plot by some individuals to rub his name in the mud through fictitious reports in various blogs and the social media, according The Punch.

He said the smear campaign was tagged, ‘Destroy the reputation of Tinubu and his relationship with Buhari’.

Tinubu said this in a statement by his media aide, Mr. Sunday Dare, on Tuesday.

He said most of those behind the act were aggrieved members of the Peoples Democratic Party that had failed to recover from the defeat in the 2015 election, told The Punch.

Tinubu alleged that some of them were being probed for corruption and had decided to push him into the controversy to whip up public sympathy.

He said, “The individuals behind the plot are mostly scared PDP elements made frightened by the Buhari anti-corruption campaign. They direct this falsehood at Tinubu in the futile mission of trying to drive a wedge between the President and Tinubu to disrupt the progress being made against corruption and to destabilise the APC.

“But their PDP is already something by-gone, buried under the mass of its corruption and wrongdoing. They fight for a cause that has no cause. They are mercenaries of all the ills and defects that the people want excised from our body politic. Thus, we must do the people a public service.”

The former governor of Lagos State said he never granted any interview regarding President Muhammadu Buhari’s plan to run for re-election in 2019.

He also denied reports that he partook in the $2.1bn arms scam.

Tinubu said he had a list of the blogs that were carrying the false news and would soon expose their sponsors.

He said, “In the last six weeks, the Tinubu Media Office has monitored the stream of false, distorted media accounts written against Bola Ahmed Tinubu. We have learned that there is a concerted, wilful campaign tagged, ‘Destroy the reputation of Tinubu and his relationship with Buhari.’

“As part of this ugly plot to cultivate the worst of lies against the national leader of the APC, several blogs and online sites recruited to launch this smear campaign have manufactured stories to advance this sinister plan to taint the public mind with gross lies disguised as news reports and interviews.

“Fallacious headlines such as ‘Reasons why I collected N9m-Tinubu’ and ‘I will not return N9m-Tinubu”. “I am afraid PDP will stop Buhari in 2019 – Tinubu,’ are being paraded. Try as hard as they can the creators of these false tales and misleading headlines will fail miserably.

“Their stories cannot stand up to the slightest scrutiny. They are patently false and we condemn in the strongest terms those involved in this anti-Tinubu racket.”

Tinubu said such a smear campaign was nothing but libel and would not be taken likely.

The APC leader said some of them had even gone as far as cloning the letter head of his media office, warning that those behind the campaign would soon be brought to justice.

He added, “While these fellows may think themselves cunning, they might have outwitted their very selves. In writing these stories, they have committed clear libel. In abusing the media office letterhead and name, their misrepresentations amount to forgery.

“They laugh now but walk on thin ice. Soon, that ice will break and they shall have nothing but the weight of their wrongdoing to blame for their predicament that will soon come.

“After identifying the bloggers and paid hatchet writers perpetrating these wrongs, the Tinubu Media Office is taking the step to alert the public to beware and be weary of hatchet writers, false prophets and paid bloggers. The Tinubu Media Office has the names and online sites recruited for this campaign and will not hesitate to make them know if they do not desist from their negative mission.”