All About Walnuts

Walnuts are versatile and nutrient-packed nuts. They can be used in recipes or as their own snack and have been recommended in a variety of heart-healthy diets.

Walnuts Pack a Punch
In just ¼ cup of walnuts, you will get more than a day’s recommended amount of heart-healthy omega-3 fats. Omega-3’s have excellent heart and brain benefits and are an essential fat, meaning we need to consume them in our diet. Consuming a diet rich in omega-3’s may help to lower total and LDL (“bad”) cholesterol.

While all nuts contain minerals, walnuts are especially high in copper and manganese. Copper is an important mineral for the immune system, helping us to fight off infection, as well as the maintenance and creation of collagen, skin, and bones. Manganese is also important for the health of cartilage and bones.

How to Use Walnuts
Walnuts can be used in many ways! Here are some ideas for how you can include them in your diet:

  • Add walnuts to a homemade granola like this Click ‘N Cook recipe.
  • Walnuts make a great salad-topper. Try toasting them in the oven at 350 degrees Fahrenheit for 7-10 minutes before to bring out their rich, nutty flavor.
  • Try grinding walnuts in a food processor or thoroughly chopping them with a knife and adding them to a veggie or meat-based pasta sauce like this Turkey Bolognese Pasta. This adds a wonderful texture to the sauce and is especially good for those who don’t love walnuts on their own.
  • Walnuts on their own or as a part of a mixed-nut snack are a great alternative to more processed foods when you are on the go.

Written by:
Sabrina Smith
Dietetic Intern