28 Apr Health Benefits of Walnuts and Ways to Add Them to Your Diet
Our ingredient of the month for May is walnuts. With heart healthy and anti-inflammatory properties, walnuts pack a powerhouse of nutritional benefits. Not only are they an excellent source of plant-basted protein, they taste great too! Walnuts have a nutty, savory taste profile, perfect in any dish. Check out these tips for incorporating more walnuts into your diet, as well the health benefits of this versatile nut that should be a pantry staple for all.
Health Benefits of Walnuts
- Heart Health: Walnuts are a heart-healthy food, certified through the American Heart Association’s Heart-Check program (1). Eating walnuts affects various heart health markers such as; LDL (“bad”) and HDL (“good”) cholesterol, blood pressure, inflammation, and plaque formation.
- Cancer: Walnuts fight against cancer causing cells
- Aging: Healthy aging and cognitive function
- Diabetes: Carbohydrate free, high protein snack.
- Weight Management: As part of a healthy diet, the consumption of walnuts can play a role in weight management.
- Highest content in Alpha-Linoleic Acid (ALA): A plant-based omega-3 essential fatty acid. A once-ounce serving of walnuts provides 2.5 grams of ALA
- 5 grams per ounce of alpha-linoleic Acid (ALA).
- In 1-ounce of Walnuts (about ¼ cup):
- 18 Grams of fat – of that 18 grams, 13 grams are polyunsaturated “heart healthy fats”
- 0 Grams: cholesterol, sodium, added sugar
- 4 Grams Total Carbohydrates
- 4 Grams of Protein
- 2 Grams of Dietary fiber
- Also, a good source of Magnesium (44mg/oz) and phosphorus (98mg/oz) – both important mineral’s involved in the body’s processes
Add More Walnuts to Your Diet
- Add crunch and protein to salads, oatmeal, yogurt with fruit, and any vegetable side dish by sprinkling on a handful of toasted or raw walnuts.
- Use walnut in sauces by toasting and blending walnuts into a paste to increase protein and add a nutty flavor.
- Incorporate walnuts into muffins, banana bread, scones or any baked goods to add crunch.
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