Extracted by:

Engr. Ali Husain,

B.E. (M&E), M.I.E.(Pak),
Reiki Master
Walnuts: A Wealth of Omega-3
Though most commonly used in baking in the United States, walnuts are a key ingredient
in a healthy and flaorful !editerranean diet" #oaded with many times more heart-healthy
omega-3 oil than com$arable serings of salmon, leafy greens or tofu, walnuts can be
s$rinkled into sou$s or salads to boost both flaor and nutrition" %ou can also try them
cho$$ed and mi&ed with a handful of raisins on your cereal"
'uts contain the antio&idants found in itamin (, essential minerals such as magnesium,
selenium, co$$er and manganese, and een fiber for more effectie digestion" Thiamin,
niacin, folate, $hos$horus and )inc are all found in nuts" Whether you eat them as snacks
or at meals, your faorite nuts-walnuts, almonds, $ecans and others-are a storehouse of
itamins, minerals and other com$ounds your body needs for good health"
Walnuts Benefits
Health Benefits
When it comes to their health benefits, walnuts definitely are not a hard nut to
crack. This delicious nut is an excellent source of omega-3 essential fatty acids, a
special type of protectie fat the body cannot manufacture. Walnuts! concentration
of omega-3s "a #uarter-cup proides $%.&' of the daily alue for these essential fats(
has many potential health benefits ranging from cardioascular protection, to the
promotion of better cognitie function, to anti-inflammatory benefits helpful in
asthma, rheumatoid arthritis, and inflammatory skin diseases such as ec)ema and
psoriasis. *n addition, walnuts contain an antioxidant compound called ellagic acid
that supports the immune system and appears to hae seeral anticancer properties.
Take Walnuts to Heart
+dding walnuts to your diet can be an important step in improing your
cardioascular health. Walnuts are an important source of monounsaturated fats-
approximately ,-' of the fat found in walnuts is healthful monounsaturated fat. +
host of studies hae shown that increasing the dietary intake of monounsaturated-
dense walnuts has faorable effects on high cholesterol leels and other
cardioascular risk factors. .ne particular study compared the effects of a
cholesterol-lowering /editerranean diet with an ad0usted /editerranean diet in
which 3-' of the calories deried from monounsaturated fats came from walnuts.
When following the walnut-rich diet, the 1$ study participants were found to hae
lower leels of total cholesterol, 232 "the dangerous form( cholesterol and 2p"a(
"4lipoprotein a,4 another lipid compound that increases blood clotting and, when
eleated, is considered a risk factor for atherosclerosis(.
*n addition to their heart-protectie monounsaturated fats, walnuts! concentration
of omega-3 essential fatty acids is also responsible for the faorable effects walnut
consumption produces on cardioascular risk factors. .mega-3s benefit the
cardioascular system by helping to preent erratic heart rhythms, making blood
less likely to clot inside arteries "which is the proximate cause of most heart attacks(,
and improing the ratio of good "H32( cholesterol to potentially harmful "232(
cholesterol. .mega-3s also reduce inflammation, which is a key component in the
processes that turn cholesterol into artery-clogging pla#ues.
5ince walnuts contain relatiely high leels of l-arginine, an essential amino acid,
they may also be of special import when it comes to hypertension. *n the body
"specifically within those hard-working blood essels(, l-arginine is conerted into
nitric oxide, a chemical that helps keep the inner walls of blood essels smooth and
allows blood essels to relax. 5ince indiiduals with hypertension hae a harder time
maintaining normal nitric oxide leels, which may also relate to other significant
health issues such as diabetes and heart problems, walnuts can sere as a great
addition to their diets. + study published in Phytochemistry sheds further light on
walnuts! cardioprotectie benefits. 6arlier research had already suggested that
seeral polyphenolic compounds found in walnuts, specifically ellagic and gallic
acid, possessed antioxidant actiity sufficient to inhibit free radical damage to 232
cholesterol. *n this new study, researchers identified ,7 polyphenols, including three
new tannins, with antioxidant actiity so protectie they describe it as
4remarkable.4
Walnuts! +ntioxidants 8lay 9ey :ole in their Heart-Healthy Benefits
:esearch published in the British Journal of Nutrition "Blomhoff :, ;arlsen /H(,
which identified seeral nuts among plant foods with the highest total antioxidant
content, suggests nut!s high antioxidant content may be key to their cardio-
protectie effects.
Walnuts, pecans and chestnuts hae the highest antioxidant content of the tree nuts,
with walnuts deliering more than <% mmol antioxidants per 3 ounces ",%% grams(.
8eanuts "although technically, a legume( also contribute significantly to our dietary
intake of antioxidants.
=uts! high antioxidant content helps explain results seen in the *owa Women!s
Health 5tudy in which risk of death from cardioascular and coronary heart
diseases showed strong and consistent reductions with increasing nut>peanut butter
consumption. Total death rates decreased ,,' and ,$' for nut>peanut butter
intake once per week and ,-1 times per week, respectiely.
6en more impressie were the results of a reiew study of the eidence linking nuts
and lower risk of coronary heart disease, also published in the British Journal of
Nutrition. "9elly ?H, 5abate ?.( *n this study, researchers looked at four large
prospectie epidemiological studies@the +dentist Health 5tudy, *owa Women!s
5tudy, =urses! Health 5tudy and the 8hysician!s Health 5tudy. When eidence from
all four studies was combined, sub0ects consuming nuts at least 1 times a week
showed a 3A' reduced risk of coronary heart disease compared to those who neer
or seldom ate nuts. 6ach additional sering of nuts per week was associated with an
aerage &.3' reduced risk of coronary heart disease. 8ractical TipB To lower your
risk of cardioascular and coronary heart disease, en0oy a handful of walnuts, or
other antioxidant-rich nuts, at least 1 times a week.
Walnuts *mproe ;ardioascular Cunction by a Dariety of /echanisms
+ study conducted at the 2ipid ;linic in Barcelona, 5pain, and published in
Circulation reeals numerous ways through which walnuts promote healthy heart
and blood essel function.
Cor four weeks, <, men and women with high cholesterol followed either a regular,
low-calorie /editerranean diet or one in which walnuts were substituted for about
one-third of the calories supplied by olies, olie and other monounsaturated fats in
the /editerranean diet. Then, for a second four weeks, they switched oer to the
diet they had not yet been on.
=ot only did the walnut diet significantly reduce total cholesterol "a drop that
ranged from 1.1 to A.1'( and 232 "bad( cholesterol "a drop ranging from 7.1 to
,%'(, but walnuts were also found to increase the elasticity of the arteries by 71',
and to reduce leels of ascular cell adhesion molecules, a key player in the
deelopment of atherosclerosis "hardening of the arteries(.
The researchers found that the drop in cholesterol correlated with increases in
blood leels of alpha-linolenic acid, a key essential fatty acid from which long chain
omega-3 fats "such as 68+( can be deried, and gamma-tocopherol, a form of
itamin 6. Walnuts are uni#uely rich in both of these nutrients, which hae shown
heart protectie benefits in other studies.
The E.5. Cood and 3rug +dministration has recently cleared the health claim that
4eating ,.- ounces per day of walnuts as part of a diet low in saturated fat and
cholesterol may reduce the risk of heart disease.4 4This is the first time a whole
food, not its isolated components, has shown this beneficial effect on ascular
health,4 said 6milio :os, who led the study at the Hospital ;linic of Barcelona.
Walnuts *mproe ;holesterol 8rofile in 8ersons with Type < 3iabetes
*n patients with type < diabetes, including a daily ounce of walnuts in a diet in which
3%' of calories came from fat translated into a significant improement in sub0ects!
cholesterol profile.
*n this study, published in Diabetes Care, -& men and women with an aerage age of
-$ years, were assigned to one of three diets in which 3%' of calories was deried
from fatB a low fat diet, a modified low fat diet, and a modified low fat diet including
an ounce of walnuts per day.
+fter 7 months, those on the walnut diet had achieed a significantly greater
increase in their H32-to-total cholesterol ratio than the other groups, plus walnut
eaters saw a ,%' reduction in their 232 cholesterol. Why such benefit from
walnutsF /ost likely because walnuts are exceptionally high in their content of
monounsaturated fat and the omega-3 fatty acid, alpha-linolenic acid. 8lus, walnuts
combine these heart healthy fats with a hefty dose of the antioxidants including at
least ,7 antioxidant phenols, itamin 6, ellagic and gallic acid.
+dditional research has confirmed that when walnuts are eaten as part of a
modified low-fat diet, the result is a more cardiprotectie fat profile in diabetic
patients than can be achieed by simply lowering the fat content of the diet. *n a
study published in the Journal of the American Dietetic Association, all -- study
participants with type < diabetes were put on low fat diets, but the only group to
achiee a cardioprotectie fat profile "less than ,%' of calories from saturated fat,
A-,%' of calories from polyunsaturated fats, ade#uate omega-3 fats, and an omega-
7Bomega-3 ratio of less than ,%( were those who ate walnuts "3% grams-about one
ounce-per day(.
Walnuts Cound to :educe 2eels of 5eeral /olecules that 8romote +therosclerosis
*n addition to walnuts! beneficial effects on cholesterol, more insight into the
reasons why walnuts reduce the risk of coronary heart disease were reealed in
research published in the Journal of Nutrition.
The study inoled <% oerweight or obese men, 3% to 7% years old, and 3
menopausal women, aged ---7-, all of whom had eleated 232 cholesterol leels.
6ach sub0ect was assigned to one of the three diets on a rotating six-week basis with
a two-week break between each one. The aerage +merican diet sered as the
control diet, while the two experimental diets were a linoleic acid "2+( diet that
included an ounce of walnuts and a teaspoon of walnut oil daily, and an alpha-
linoleic acid diet "+2+(, which added a teaspoon of flaxseed oil, which is especially
high in +2+, to the linoleic diet.
Both experimental diets resulted in positie effects, with the +2+ diet proiding the
most benefit. *n addition to lowering 232 cholesterol, the walnut-rich +2+ dietB
lowered leels of ;-reactie protein, a marker of inflammation strongly
associated with atherosclerosis and heart disease
increased leels of the protectie omega-3 fatty acids, eicosapentaenoic acid
"68+( and docosahexaenoic acid "3H+(, and
decreased leels of *;+/-, and D;+/-, and 6-selection, all of which are
inoled in cholesterol!s adhesion to the endothelium "the lining of the
arteries(.
Walnuts 8rotect +rteries after High-Cat /eal
Walnuts, a rich source of the omega-3 fat, alpha-linolenic acid "+2+(, improe
artery function after a high fat meal and may be een more important in a
/editerranean-type diet than olie oil in promoting heart health, suggests a small
study from 5pain ";ortes B, =une) *, J Am Coll Cardiol(.
The study, funded by the ;alifornia Walnut ;ommission and the 5panish /inistry
of Health, looked at the effects on a number of markers of cardioascular health of
adding walnuts or olie oil to a fatty meal.
Twele healthy people and ,< patients with high cholesterol leels were randomly
assigned to eat either a high-fat meal "&% g fat, 3- per cent saturated fat( that also
included 1% grams of walnuts or one that included <- grams of olie oil "3% grams G
, ounce(. +fter one week, the participants eating walnuts were crossed oer to olie
oil and isa ersa.
The researchers ealuated the actiity of the sub0ects! blood essels after the meal,
and looked at cholesterol and triglyceride leels, as well as markers of free radical
"oxidatie( stress and blood leels of asymmetric dimethylarginine "+3/+(. +/3+
is a by-product of the metabolism of the protein, arginine, that is said to interfere
with the amino acid 2-arginine, which is inoled in the production of nitric oxide
"=.(. =. acts upon smooth muscle in blood essels, causing them to dilate and thus
increasing blood flow.
The researchers reported that blood flow in the brachial artery of the arm, "flow-
mediated dilation( increased <1' in the sub0ects with high cholesterol after they ate
the walnut-containing meal, while the olie oil-containing meal actually resulted in a
37' decrease in blood flow.
Howeer, leels of cholesterol and triglycerides decreased in similar amounts after
both meals. Blood leels of +3/+ were not affected by either walnuts or olie oil.
The fact that a single walnut meal positiely affects postprandial genpage.phpF
tnameGHdbidGafter mealasoactiity genpage.phpFtnameGHdbidGblood essel
actiityfurther supports the beneficial effects of walnuts on cardioascular risk,
wrote lead author Berenice ;ortIs in the Journal of the American College of
Cardiology.
6-selectin, a molecule that plays a role in cell adhesion-the process by which
damaged cholesterol adheres to blood essel walls to form pla#ues-also fell after the
walnut meal. /any people forget that walnuts are an important part of the
/editerranean diet, proiding numerous health benefitsJWalnuts, unlike olie oil
and other nuts, contain significant amounts of polyunsaturated fatty acids,
specifically alpha-linolenic acid "+2+(, an essential plant-based omega-3. They also
proide antioxidants and 2-arginine, components identified in past studies as
potential nutrients that improe artery function., said 3r. :oss. :obert Dogel, a
researcher from the Eniersity of /aryland, who did not participate in the study,
commentedB This demonstrates that the protectie fat from walnuts actually undoes
some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat,
such as olie oil, does not hae as much protectie abilityK,>#K This raises a ery
interesting issue because many people who eat a /editerranean diet beliee the olie
oil is proiding the benefits. But this research and other data indicate that!s not
trueJThere are probably other factors in the diet, including that it is a relatiely
rich source of nuts. This is not to say that olie oil is bad, but it!s not the key
protectie factor in the /editerranean diet, said Dogel.
This does not mean that simply eating a handful of walnuts can make up for an
unhealthy diet. ;onsumers would get the wrong message from our findings if they
think they can continue eating unhealthy fats proided they add walnuts to their
meals, said study author 6milio :os from the Eniersitat +utonoma de Barcelona.
While this research clearly indicates that nuts are highly beneficial, they are only
one component of the /editerranean diet. :ich in egetables, fruits, legumes, whole
grains, fish and olie oil, as well as nuts, the /editerranean diet includes literally
thousands of protectie itamins, minerals and phytonutrients. *t!s the combination
of all these beneficial compounds that explains why this healthy way of eating is
associated with longer life and protection against numerous diseases including
cardioascular disease, cognitie decline, and a number of cancers.
Cood for Better Thought
Walnuts hae often been thought of as a 4brain food,4 not only because of the
wrinkled brain-like appearance of their shells, but because of their high
concentration of omega-3 fats. Lour brain is more than 7%' structural fat. Cor
your brain cells to function properly, this structural fat needs to be primarily the
omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the
membranes of all our cells, including our brain cells or neurons, are primarily
composed of fats. ;ell membranes are the gatekeepers of the cell. +nything that
wants to get into or out of a cell must pass through the cell!s outer membrane. +nd
omega-3 fats, which are especially fluid and flexible, make this process a whole lot
easier, thus maximi)ing the cell!s ability to usher in nutrients while eliminating
wastes--definitely a good idea, especially when the cell in #uestion is in your brain.
6pidemiological studies in arious countries including the E.5. suggest a connection
between increased rates of depression and decreased omega-3 consumption, and in
children, the relationship between low dietary intake of omega-3 fats and +3H3 has
begun to be studied. + recent 8urdue Eniersity study showed that kids low in
omega-3 essential fatty acids are significantly more likely to be hyperactie, hae
learning disorders, and to display behaioral problems. *n the 8urdue study, a
greater number of behaioral problems, temper tantrums, and sleep problems were
reported in sub0ects with lower total omega-3 fatty acid concentrations. /ore
learning and health problems were also found in the children in the study who had
lower total omega-3 fatty acid concentrations.
.er <,%%% scientific studies hae demonstrated the wide range of problems
associated with omega-3 deficiencies. The +merican diet is almost deoid of omega-
3s, except for nuts, such as walnuts, seeds and cold-water fish. *n fact, researchers
beliee that about 7%' of +mericans are deficient in omega-3 fatty acids, and about
<%' hae so little that test methods cannot een detect any in their blood.
Help 8reent Mallstones
Twenty years of dietary data collected on oer &%,%%% women from the =urses!
Health 5tudy shows that women who eat least , ounce of nuts, peanuts or peanut
butter each week hae a <-' lower risk of deeloping gallstones. 5ince , ounce is
only <&.7 nuts or about < tablespoons of nut butter, preenting gallbladder disease
may be as easy as haing a handful of walnuts as an afternoon pick me up, or
tossing some walnuts on your oatmeal or salad.
+ 5ource of Bio-+ailable /elatonin
Want a better night!s sleepF Try sprinkling your dinner!s tossed green salad, fruit
salad or steamed egetables with a handful of walnuts. .r en0oy a baked apple or
poached pear topped with walnuts for dessert.
/elatonin, a hormone produced by the pineal gland, which is inoled in inducing
and regulating sleep and is also a powerful antioxidant, has been discoered in
walnuts in bio-aailable form, making them the perfect eening food for a natural
good night!s sleep.
/elatonin has been shown to help improe sleep for night shift workers and people
suffering from 0et lag, but maintaining healthy leels of this hormone is important
for eeryone oer the age of 1% since the amount of melatonin produced by the
human body decreases significantly as we age, and this decrease in antioxidant
protection may be related to the deelopment of free radical-related diseases later in
life.
*n a study published in Nutrition, :ussell :eiter and colleagues at the Eniersity of
Texas hae not only #uantified the amount of melatonin present in walnuts-between
<.- and 1.- ng>gram-but hae demonstrated that eating walnuts triples blood leels
of melatonin and also increases antioxidant actiity in the bloodstream in animals.
The authors theori)e that by helping the body resist oxidatie stress "free radical
damage(, walnuts may help reduce the risk of cancer and delay or reduce the
seerity of cardioascular disease and neurodegeneratie diseases such as
8arkinson!s or +l)heimer!s disease. Walnuts, best known as a heart-healthy nut, are
also a rich source of another highly cardio-protectie nutrientB omega-3-fatty acids,
so :eiter and his team will next inestigate possible synergy between walnuts!
omega-3 fats and melatonin. To us at the World!s Healthiest Coods, this sounds
familiar theme in =ature!s symphony in which whole, wholesome foods each
proide a wealth of nutrients whose harmony promotes our optimal health.
8rotectie .mega-3 2eels Mreatly *mproed by 6ating ?ust 1 Walnuts a 3ay
6n0oying 0ust 1 walnuts a day significantly increased blood leels of the health-
protectie omega-3 essential fatty acids, alpha linolenic acid "+2+( and
eicosapentaenoic acid "68+(, in ,% adults.
68+, a longer-chain omega-3 fat, is already present in cold water fish, but is not
found in nuts, which contain the shorter-chain omega-3 fat, +2+. Cortunately, as
this study confirms, our bodies can make 68+ from the +2+ proided by walnuts,
which are its richest source among all the nuts.
+fter a <-week run-in period, during which no walnuts were eaten, blood leels of
+2+ and 68+ were assessed, and study participants then ate 1 walnuts a day, in
addition to their regular diet, for 3 weeks.
When blood tests were again run, significant increases in leels of +2+ "from %.<3 to
%.1A( and 68+ "from %.<3 to %.&<( were seen. +nd leels of +2+ and 68+ remained
eleated oer sub0ects! initial leels een after a final <-week period during which no
walnuts were eaten. This study, published in Nutrition, Metabolism and
Cardiovascular Diseases, clearly shows that een a ery simple change in diet can
hae highly beneficial and lasting effects on our health. Boosting your body!s supply
of cardio-protectie, anti-inflammatory omega-3 fatty acids couldn!t be any easier-
0ust add a few walnuts to your morning cereal or daily salad or 0ust grab a handful
for an afternoon snack.
That!s =ut the 6nd of Walnut!s Health Benefits
Walnuts are a ery good source of manganese and a good source of copper, two
minerals that are essential cofactors in a number of en)ymes important in
antioxidant defenses. Cor example, the key oxidatie en)yme sueroxide dismutase,
which disarms free radicals produced within cell cytoplasm and the mitochondria
"the energy production factories within our cells( re#uires both copper and
manganese.
Walnuts also contain an antioxidant compound called ellagic acid, which blocks the
metabolic pathways that can lead to cancer. 6llagic acid not only helps protect
healthy cells from free radical damage, but also helps detoxify potential cancer-
causing substances and helps preent cancer cells from replicating. *n a study of
oer ,,<%% elderly people, those who ate the most strawberries "another food that
contains ellagic acid( were three times less likely to deelop cancer than those who
ate few or no strawberries.
3escription
*t is no surprise that the regal and delicious walnut comes from an ornamental tree
that is highly pri)ed for its beauty. The walnut kernel consists of two bumpy lobes
that look like abstract butterflies. The lobes are off white in color and coered by a
thin, light brown skin. They are partially attached to each other. The kernels are
enclosed in round or oblong shells that are brown in color and ery hard.
While there are numerous species of walnut trees, three of the main types of walnuts
consumed are the 6nglish "or 8ersian( walnut, Juglans regiaN the Black walnut,
Juglans nigraN and the White "or butternut( walnut, Juglans cinerea. The 6nglish
walnut is the most popular type in the Enited 5tates and features a thinner shell that
is easily broken with a nutcracker. The Black walnut has thicker shells that are
harder to crack and a much more pungent distinctie flaor. The White walnut
features a sweeter and oilier taste than the other two types, although it is not as
widely aailable and therefore may be more difficult to find in the marketplace.
History
While walnut trees hae been cultiated for thousands of years, the different types
hae arying origins. The 6nglish walnut originated in *ndia and the regions
surrounding the ;aspian 5ea, hence it is known as the 8ersian walnut. *n the 1th
century +3, the ancient :omans introduced the walnut into many 6uropean
countries where it has been grown since. Throughout its history, the walnut tree has
been highly reeredN not only does it hae a life span that is seeral times that of
humans, but its uses include food, medicine, shelter, dye and lamp oil. *t is thought
that the walnuts grown in =orth +merica gained the moniker 46nglish walnuts,4
since they were introduced into +merica ia 6nglish merchant ships.
Black walnuts and white walnuts are natie to =orth +merica, specifically the
;entral /ississippi Dalley and +ppalachian area. They played an important role in
the diets and lifestyles of both the =atie +merican *ndians and the early colonial
settlers.
Today, the leading commercial producers of walnuts are the Enited 5tates, Turkey,
;hina, *ran, Crance and :omania.
How to 5elect and 5tore
When purchasing whole walnuts that hae not been shelled, choose those that feel
heay for their si)e. Their shells should not be cracked, pierced or stained, as this is
oftentimes a sign of mold deelopment on the nutmeat, which renders it unsafe for
consumption.
5helled walnuts are generally aailable in prepackaged containers as well as bulk
bins. ?ust as with any other food that you may purchase in the bulk section, make
sure that the bins containing the walnuts are coered and that the store has a good
product turnoer so as to ensure its maximal freshness. Whether purchasing
walnuts in bulk or in a packaged container, aoid those that look rubbery or
shrieled. *f it is possible to smell the walnuts, do so in order to ensure that they are
not rancid.
3ue to their high polyunsaturated fat content, walnuts are extremely perishable and
care should be taken in their storage. 5helled walnuts should be stored in an airtight
container and placed in the refrigerator, where they will keep for six months, or the
free)er, where they will last for one year. Enshelled walnuts should preferably be
stored in the refrigerator, although as long as you keep them in a cool, dry, dark
place they will stay fresh for up to six months.
How to 6n0oy
Cor some of our faorite recipes, click :ecipes.
+ Cew Ouick 5ering *deasB
/ix crushed walnuts into plain yogurt and top with maple syrup.
+dd walnuts to healthy sautIed egetables.
Walnuts are great in baked goods and breakfast treats. 5ome of our faorites
include )ucchini walnut bread, carrot walnut muffins and apple walnut pancakes.
8urIe walnuts, cooked lentils and your faorite herbs and spices in a food processor.
+dd enough olie or flax oil so that it achiees a dip-like consistency.
5prinkle walnuts onto salads.
+dd walnuts to your faorite poultry stuffing recipe.
To roast walnuts at home, do so gently-in a ,7%-,A%PC "about A-P;( oen for ,--<%
minutes-to presere the healthy oils. Cor more on the effect of high heat roasting on
nuts, please see the following article.
/ake homemade walnut granolaB /ix together aproximately ,>< cup of honey, 3 to
1 tablespoons of blackstrap molasses, a tablespoon of anilla, a dash of salt, and a
teaspoon each of your faorite spices, such as cinnamon, ginger and>or nutmeg.
8lace 7-& cups of rolled oats in a large bowl and toss to coat with the honey-
blackstrap mixture. Then spread on a cookie sheet and bake at <A-PC",3-P;( for 1-
minutes. ;ool and mix in ,>< to , cup of walnuts.
5afety
Walnuts are not a commonly allergenic food and are not known to contain
measurable amounts of goitrogens, oxalates, or purines.
=utritional 8rofile
Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a
ery good source of the manganese and a good source of copper. *n addition,
walnuts contain the antioxidant phytochemical, ellagic acid.
Cor an in-depth nutritional profile click hereB Walnuts.
*n-3epth =utritional 8rofile
*n addition to the nutrients highlighted in our ratings chart, an in-depth nutritional
profile for Walnuts is also aailable. This profile includes information on a full
array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, itamins, minerals, fatty acids, amino acids and more.
*ntroduction to Cood :ating 5ystem ;hart
The following chart shows the nutrients for which this food is either an excellent,
ery good or good source. =ext to the nutrient name you will find the following
informationB the amount of the nutrient that is included in the noted sering of this
foodN the '3aily Dalue "3D( that that amount representsN the nutrient density
ratingN and the food!s World!s Healthiest Coods :ating. Enderneath the chart is a
table that summari)es how the
Though most commonly used in baking in the United States, walnuts are a key ingredient
in a healthy and flaorful !editerranean diet" #oaded with many times more heart-healthy
omega-3 oil than com$arable serings of salmon, leafy greens or tofu, walnuts can be
s$rinkled into sou$s or salads to boost both flaor and nutrition" %ou can also try them
cho$$ed and mi&ed with a handful of raisins on your cereal"
'uts contain the antio&idants found in itamin (, essential minerals such as magnesium,
selenium, co$$er and manganese, and een fiber for more effectie digestion" Thiamin,
niacin, folate, $hos$horus and )inc are all found in nuts" Whether you eat them as snacks
or at meals, your faorite nuts-walnuts, almonds, $ecans and others-are a storehouse of
itamins, minerals and other com$ounds your body needs for good health