Walnuts look a bit like brains and now it seems it's smart to eat them

Walnuts are top of the tree when it comes to heart-healthy nutty superfoods, research has shown.

The Christmas favourites are packed with more potent and abundant antioxidants than any other popular nut, as well as healthy fibre, protein, vitamins and minerals, scientists said.

The findings have led to walnuts being promoted to king of nut superfoods, after researchers showed it beat all other nuts for its health-giving benefits.

Research has long suggested regular consumption of nuts - which contain high levels of protective antioxidants which counter the effects of harmful molecules - can reduce the risk of heart disease, certain cancers, and Type 2 diabetes.

But it has not been known until now which nut was best in terms of promoting good health.

To determine which nut was most beneficial, scientists analysed the antioxidant content of nine nuts - walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans.

Dr Joe Vinson, study leader, from the University of Scranton in Pennsylvania, US, said: "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts.

"A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But, unfortunately, people don't eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet."

Dr Vinson's team found that walnuts not only had more antioxidants than other nuts, but more powerful antioxidants.

Those in walnuts were between two and 15 times more potent than vitamin E, renowned for its antioxidant properties.

The findings were presented yesterday at the national meeting of the American Chemical Society in Anaheim, California.

Nuts account for barely 8 per cent of the daily antioxidant consumption in an average person's diet.

Dr Vinson added that around seven walnuts a day was the right amount to eat to get the maximum health benefit.

Dr Mike Knapton, associate medical director at the British Heart Foundation, said: "This research is useful and interesting, particularly if you like walnuts. However, it is also true that nuts are an oily food and tend to be quite high in calories.

"This means it is very easy to eat a small amount but find you've increased your calorie intake by quite a bit. This is particularly true if the walnuts, like other nuts, are in a muesli or cereal which can contain a lot of sugar."

Jenny Schofield, manager at Real Foods health shop in Broughton Street in Edinburgh, said: "I'm surprised about walnuts coming out top as they are traditionally used in cooking and not well-known for having a range of health benefits other than the general properties of nuts such as lowering cholesterol."