Walnuts

5
Susan Feliciano

By
@frenchtutor

Walnuts and several other types of nuts provide healthy fats and energy that our bodies crave. You can throw nuts into just about anything - cereals, breads, salads, stir-fries, desserts - the possibilities are endless. Here are a few facts about nuts that may help you get more of these good foods into your diet on a daily basis.

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Method:
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Ingredients

  • NUTS TO ENJOY:

  • ·
    walnuts
  • ·
    almonds
  • ·
    pistachios
  • ·
    cashews
  • ·
    brazil nuts
  • ·
    pine nuts (pignolas)
  • ·
    pecans
  • ·
    peanuts
  • ·
    hazel nuts (filberts)
  • ·
    macadamia nuts

How to Make Walnuts

Step-by-Step

  1. Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.
    The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts — you name it — almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
    -- from the Mayo Clinic
  2. Researchers are convinced - more than ever before - about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Some phytonutrients found in walnuts - for example, the quinone juglone - are found in virtually no other commonly-eaten foods.
  3. Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to overestimate the potential health benefits associated with this food family! In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits, and that's the amount recommended that you incorporate into your daily diet.
  4. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

Printable Recipe Card

About Walnuts

Main Ingredient: Nuts
Regional Style: American
Dietary Needs: Vegetarian Wheat Free
Other Tag: Healthy



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