Walnuts are Prime Caretakers of our Biomes
Walnuts: Boost “Lachnospiraceae” which are healthy bacteria associated with greater reductions in blood pressure, total cholesterol, and non-HDL cholesterol.
You have heard of spore probiotics? Lachnospiraceae is a healthy spore-forming bacteria! Walnuts are rich in them.
Lachnospiraceae are the main producers of short-chain fatty acids that help feed your critical gut wall.
Got autoimmune disease? Hashimoto, MS, RA, Lupus nephritis? Munch on walnuts.
Walnuts: Contain healthy fatty acids, fiber, and bioactive compounds for our gut microbiomes to healthfully "feed on," generating beneficial metabolites and other products for your body.
Walnuts: Are the highest food in melatonin to fight breast cancer.
Walnuts: Are high in oleic acid. This is the same cool stuff that makes olive oil so healthy.
The Lachnospiraceae in the walnuts helps produce this oleic acid.
How I Enjoy Walnuts
After meals I take a few walnuts and have them with purple grapes, or small little orange wedges, or with dashes of local honey or maple syrup - both of which are healthy prebiotics.
Why buy bars? Simply eat your own nuts with a dash of fruit or a healthy sweetener.
Be nutty.
Stay well.
Dr. B.
References:
Walnuts and Vegetable Oils Containing Oleic Acid Differentially Affect the Gut Microbiota and Associations with Cardiovascular Risk Factors: Follow-up of a Randomized, Controlled, Feeding Trial in Adults at Risk for Cardiovascular Disease. The Journal of Nutrition, 2019; DOI: 10.1093/jn/nxz289
The Controversial Role of Human Gut Lachnospiraceae. Microorganisms. 2020 Apr 15;8(4):573. DOI: 10.3390/microorganisms8040573. PMID: 32326636; PMCID: PMC7232163.
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