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Top foods - Diet Section
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  November 09, 2013 12:00 PM US Eastern Timezone  


  1. Walnuts

    Walnuts  look like the brain and are good for the brain. They are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in omega -3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.

    FDA Approved Health Claim for Walnuts

    In 2003, the FDA recognized that the nuts have benifits and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.

    In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.

    "Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."


  2. Flax Seed


    Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fiber and lignan, a type of antioxidant phytoestrogen. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid.