Walnuts

Walnuts are rich in…

Nutrition Facts

  • 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

Health Benefits

  • 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

Nutrition Analysis

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.