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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus.

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Superfood of the Week: Health Benefits of Walnuts

By Tara Gidus, MS, RD, CSSD, LD/N | Published Jun 15, 2011

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Walnuts. When it comes to nuts, I have quite a few favorites, and walnuts are definitely on the list! Walnuts are a true powerhouse food, which is why they are the superfood of the week! They are shaped like a heart when you look at them in the shell and they also sort of look like a brain. Not coincidentally, they are good for both your heart and your brain!

Walnuts taste great and do great things for your body. Walnuts are high in essential nutrients including:

omega-3 fatty acids (ALA) for improved heart health, joint health, and memory
monounsaturated fat for good cholesterol
protein for muscle repair and to keep you feeling full
antioxidants to rid of toxins in the body
fiber to help keep you full and regular

Studies have also recently shown that omega-3 fatty acids can also help prevent the

onset of diabetes; another great reason to eat more of this amazing food!

Walnuts can be eaten as is, or cooked up in a delicious meal. Try adding walnuts to the following foods:

salads and soups
cereal, oatmeal, and yogurt
pancakes
pesto (used as the main nut ingredient)
vegetable stir fry
your favorite recipes and baked goods

Walnuts are very versatile and can be a great addition to your daily meals. Check out this recipe for Brilliant Chili Topped with Walnuts by Chef and cookbook author Mollie Katzen.

Nutrition Facts: An ounce of walnuts (14 halves or 1/4 cup) has 190 calories and 4 grams of protein and 2 grams of fiber.

How did you get your handful of walnuts today?