Walnuts
November 11, 2024
Walnuts: Nature’s Brain Food
Discover why walnuts are considered one of the most nutritious nuts on the planet, packed with omega-3s, antioxidants, and essential nutrients for optimal health.
Quick Nutrition Facts
Per 1 ounce (28g) serving of walnuts:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 | 9% |
| Total Fat | 18.5g | 24% |
| Protein | 4.3g | 9% |
| Omega-3 (ALA) | 2.5g | 157% |
| Fiber | 1.9g | 7% |
Brain Health
Rich in DHA and polyphenols that support cognitive function and may reduce the risk of neurodegenerative diseases.
Heart Health
High in omega-3 fatty acids that help reduce inflammation and support cardiovascular health.
Antioxidant Power
Contains high levels of antioxidants including vitamin E and polyphenols that fight oxidative stress.
Health Benefits
- Supports brain function and memory
- Reduces inflammation
- Promotes heart health
- Supports healthy aging
- May help manage type 2 diabetes
- Supports gut health
- May improve male fertility
- Helps with weight management
How to Include Walnuts in Your Diet
Daily Recommendations
1-2 ounces (28-56g) daily is recommended for optimal health benefits.
Serving Ideas
- Add to morning oatmeal or yogurt
- Include in salads for extra crunch
- Blend into smoothies
- Use as a topping for roasted vegetables
- Make homemade trail mix
- Add to baked goods
Storage Tips
- Store in an airtight container
- Keep in the refrigerator for up to 6 months
- Can be frozen for up to 1 year
- Avoid warm, humid environments
⚠️ Allergies and Precautions
Tree nut allergies can be serious. Consult your healthcare provider if you have: tree nut allergies, are on blood thinners, or have any concerns about incorporating walnuts into your diet.
Buying Guide
What to Look For
- Heavy for their size
- Light color without dark spots
- No rancid smell
- Intact shells (if buying unshelled)
Forms Available
- Raw whole walnuts
- Roasted walnuts
- Chopped walnuts
- Walnut oil
- Walnut butter