Healthy Foods List: Walnuts

Walnuts are a small natural package of nutrients, proteins, and healthy fats.

These tree nuts grow within a protective husk and shell. Fresh walnuts have a mild nutty flavour and are often hailed as "brain food" due to their rich content of omega-3 fatty acids, known for their anti-inflammatory properties and numerous health benefits.

Health Benefits of Walnuts

Walnuts boast an impressive array of minerals, antioxidants, healthy fats, plant-based protein, and dietary fibre. This nutrient-packed profile has been linked to cholesterol reduction and favourable effects on brain function, behaviour, bone health, and heart health.

Studies have found that walnuts can play a role in blood sugar control, particularly for those with type 2 diabetes. Furthermore, walnuts contain nutrients that exhibit anti-cancer and anti-inflammatory properties, aid in weight management by reducing body fat, and promote digestive health.

Nutrient Breakdown of Walnuts: (Per 100 grams)

  • Fiber: 8 grams
  • Protein: 18 grams
  • Healthy fats: 76 grams
  • Thiamin: 27% DV
  • Folate: 29% DV
  • Vitamin B6: 31% DV
  • Calcium: 11% DV
  • Iron: 19% DV
  • Magnesium: 46% DV
  • Phosphorus: 40% DV
  • Potassium: 15% DV
  • Zinc: 24% DV
  • Copper: 93% DV
  • Manganese: 200% DV
  • Selenium: 8% DV
  • Phenols: Abundant in the walnut skin, don't discard it for maximum antioxidant benefits (up to 90% of phenols are found in the skin).

Incorporate Walnuts Into Your Diet

We mostly use walnuts as a snack or topping on yoghurt or chia pudding or add them to salads. They can also elevate your oatmeal, granola, muesli, or salads when chopped and added. Incorporate them into baked goods or trail mixes for added texture and flavour. For variety, toast them or grind them to create homemade nut butter or nut milk. Walnut sourdough bread is fantastic.

Nutritionist Tips

Keep walnuts in the fridge to keep them fresh. If you buy a large quantity, freeze some of them to prevent rancidity. Walnuts are sensitive to warm temperatures, and proper storage preserves their freshness.

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