Walnuts are rich in…
- Monounsaturated fatty acids
- Omega 3 fatty acids
- Phytochemicals (ellagic acid, carotenoids, polyphenols)
- Vitamin E
- Vitamins of the B complex
- Manganese, magnesium, copper, calcium, potassium, iron, zinc and selenium
- Protect against cardiovascular disease
- Have anti-inflammatory activity
- Enhance bone health
- Good food choice during pregnancy and lactation
- Reduce the risk of Type II Diabetes
- Fight memory loss & maintain cognitive function of the brain
- Protect against cancer cells
- They reduce high blood pressure
- Lower the risk of gallstones
A portion of walnuts (28gr. or 14 pieces) contains 185 calories, 4.3 g protein, 3.9 g carbohydrates, 18.4 g fat (1.7 g saturated, monounsaturated 2.5 g and 13.3 g polyunsaturated) and 1.9 g of fibre.
How to eat
You can eat walnuts…
- As a small nutritious snack during the day (one handful).
- Adding them to your oatmeal for a healthy breakfast or to salads and smoothies.
- Adding them to homemade energy bars or even bread along with other grains in order to increase the intake of good fats and fibre in your diet.