When it comes to nutrient-dense snacks, walnuts are in a league of their own. These brain-shaped, tree nuts pack a powerful punch of health benefits, offering a range of vitamins, minerals, and essential fatty acids that can be a great addition to your meals. Walnuts are also a great source of plant-based protein, containing 4.5 grams per 1/4 cup.
As you may know, I love promoting foods with fiber. The fiber in walnuts acts as a prebiotic, feeding the good bacteria in your gut and promoting a balanced microbiome. From supporting gut health to enhancing brain function, walnuts are one of those nuts that can do almost anything!
Rich in Vitamins and Minerals:
As little as a handful of walnuts provides significant amounts of Vitamin E, manganese, magnesium, copper and folate. Vitamin E is an antioxidant that supports skin health and immune function. Manganese plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation. Magnesium is important for muscle and nerve function, as well as maintaining healthy blood pressure levels. Copper is essential for energy production and iron metabolism. Folate is important for cell production and supporting fetal health during pregnancy.
Anti-inflammatory properties:
Walnuts are rich in antioxidants, including polyphenols and phytosterols, which help combat oxidative stress and reduce inflammation. These antioxidants protect the body’s cells from damage caused by free radicals, reducing the risk of chronic diseases such as cancer, heart disease, and diabetes.
Omega 3 Fatty Acids:
Omega-3s are essential fatty acids, meaning our body cannot produce the amount we need, so they must be obtained from our diet. Omega-3s are touted for their heart-healthy benefits, anti-inflammatory properties, assistance in lowering bad cholesterol levels (LDL), and improving artery function. Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Fun fact, walnuts are the only nuts nut significantly high in alpha-linolenic acid (ALA). According several studies 1, 2, those with diets enriched with walnuts have shown lower total and LDL cholesterol levels when compared with diets without walnuts.
Brain health:
The shape of walnuts might be a clue to their brain-boosting benefits. They are packed with antioxidants and omega-3s, which play a crucial role in cognitive function. Researchers suggest that regular consumption of walnuts can improve memory, focus, and reduce the risk of neurodegenerative diseases like Alzheimer’s. By boosting antioxidant defenses and lowering free radical levels, walnuts reduce oxidative stress, inflammation in the brain and help protect lipids and proteins from oxidative damage as you age.
Incorporating Walnuts into Your Diet:
Adding walnuts to your daily routine can be simple and add texture. Try eating them raw or roasted. They are also welcomed additions as a topping to oatmeal, blended into smoothies, or added to a yogurt parfait. They can also be mixed into salads or added to baked goods. Try a new recipe such as walnut crusted fish (recipe below, *inspired by Recipe Runner) or blend them into pesto or salad dressings.
Walnut Crusted Salmon:
Ingredients:
1 pound salmon filet
1/3 cup chopped unsalted walnuts
1 tablespoon dijon mustard
1 teaspoon maple syrup
2 cloves minced garlic
2 teaspoons lemon juice
1/4 teaspoon smoked paprika
1/4 teaspoon lemon pepper
Directions:
Preheat oven to 425° F. Line a baking sheet with parchment paper.
Place the salmon fillet(s) onto the prepared baking sheet, skin side down.
In a small bowl combine the dijon, maple syrup, garlic, lemon juice, smoked paprika and lemon pepper.
Spread the mixture over the top of the salmon. Sprinkle the chopped walnuts evenly on top and gently press them down so they stick.
Bake the salmon on the middle rack of the oven for 10 minutes or until the thickest part flakes easily with a fork.
Broil on high for 2 minutes to crust up the top.
Serve with lemon wedges if desired.
xo,
Samantha DeVito
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