Walnuts are a type of tree nut with loads of nutrients, proteins, and healthy fats.
Walnuts are grown on trees and encased in a protective husk and shell, both of which are inedible. The walnuts we’re familiar with are walnut halves or the edible portion of the nut. They’re soft, chewy, slightly bitter, sweet, and have a mildly nutty flavor. Walnuts are referred to as “brain food” quite often as they contain loads of healthy fats such as omega-3 fatty acids which are great for reducing inflammation in the body amongst other health benefits.
Health Benefits of Walnuts:
Walnuts have an abundant presence of minerals, antioxidants, healthy fats, plant-based protein and fiber. Their nutrient composition has been proven to lower cholesterol and positively impact brain, behavioral, bone and heart health.
Walnuts have also been shown to help with blood sugar control as it related to type 2 diabetes. Additionally, walnuts have anti-cancer and anti-inflammatory benefits. They have lastly been shown to help reduce weight, specifically body fat, and improve digestive health!
Nutrient Breakdown of Walnuts:
*Per 1 cup, chopped
- Fiber | 8g
- Protein | 18g
- Healthy fats | 76g
- Thiamin | 27% DV
- Folate | 29% DV
- 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 | mostly located in the skin of the walnut, don’t remove if you want the most out of the antioxidants (up to 90% of phenols are located in the skin)
How To Use:
Walnuts can be used as-is for a snack, and they can also be chopped and added to oatmeal, porridge, granola, muesli or salads. They’re great in baked goods and trail mixes as well. For a texture and flavor variation you can toast them or grind them to create homemade nut butters or even nut milk.
Apple Ribbons With Basil Walnut Pesto
Grain Free Gluten Free Walnut Bread
Chocolate Cinnamon Walnut Chili
If purchasing walnuts in bulk, store half in the freezer and keep the rest in the pantry for quick use. Walnuts are particularly susceptible to rancidity due to their sensitive fat content. When stored in warm temperatures, fungal molds may grow or release alfatoxins. Always be sure to store your walnuts in a cool, dark place!