Known for their unusually high content of omega-3 fat, walnuts can help prevent heart disease, cancers, arthritis, skin complaints, and nervous system disorders.

Unlike most nuts, walnuts are much richer in polyunsaturated fats than in monounsaturates. The type of polyunsaturates that walnuts  contain is mostly the essential omega-3 fats, in the form of alpha linolenic acid. Just one 1¼ oz/30 g portion will provide you with more than a day’s recommended intake. An adequate and balanced intake of the omega fats has been linked with protection from aging, cardiovascular diease, cancers, arthritis, skin problems, and dieases of the nervous system. For people who don’t eat fish and fish oils, an intake of omega-3 fats from other sources, such as walnuts, flaxseeds, and soy, is important. Good source of fiber and B vitamins. Rich in omega-3 fats and antioxidants for health protection. Good source of a range of important minerals. Can lower “bad” cholesterol and blood pressure and increase elasticity of the arteries.

Practical tips:
The high levels of polyunsaturated fats mean that walnuts go rancid easily. Buy nuts iwth their shells on if possible, store in the refrigerator, and consume quickly. Avoid buying chopped walnuts - chopping speeds the oxidation of the nuts. Walnuts are best eaten raw as a snack, in muesli, or sprinkled on yogurt and fruit.

The most popular type of walnut for eating is Juglans Regia, the so called “English walnut.” Black-and-white walnuts are also edible, although their shells are hard to crack.

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