Diet Diva
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

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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?

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Tags: Healthy Eating , Healthy Fats , Nutrition , Protein , Quick and Healthy , Superfood of the Week

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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