delicious, high low carb snack loaded with omega-3 fatty acids, a healthy dose of fibre an protein, and plenty of powerful antioxidants. Walnuts are used in many baking recipes, but are also a great eaten raw by the handful, or sprinkled on to salads, cereals and other dishes.
Walnuts are an excellent source of the minerals manganese and copper, and contain the highest amount of omega-3 fatty acids of any nut. 1/4 cup of walnuts contains the following nutrients (% Daily Value):
- Omega-3 fatty acids: 94%
- Manganese: 45%
- Copper: 20%
Walnuts also contain 5 grams of protein, 3 grams of fibre, and 20 grams of fat. Although high in calories, walnuts may actually promote weight loss due to the fact that they keep you full longer.
Walnuts are the second most antioxidant rich nut (behind pecans). They contain high levels of a beneficial form of vitamin E called gamma-tocopherol, which has been shown to protect against heart problems.
Walnuts have been studied extensively, and have been linked to numerous health benefits including the following:
- Numerous cardiovascular benefits, including LDL cholesterol reduction
- Anti-cancer benefits
- Improved bone health
- Improved brain function
- May aid in weight loss
The majority of these health benefits are a direct result of both the high levels of omega-3 fatty acids in walnuts, as well as the phenols, which include phenolic acid, tannin, and flavonoids. Experts recommend consuming approximately 30 grams (14 walnut halves) each day to get the most benefits from this nut.