Health & Food

Walnuts. Eat Them!

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Did you know that walnuts are packed with a combination of more high-quality antioxidants than any other nut? Yeah, I didn’t know this either, until I read it in an article in Today’s Dietitian Magazine. Scientists recently reported these findings at the American Chemical Society National Meeting and Exposition, and it turns out that a handful of walnuts contains close to two times the amount of antioxidants as the same handful of any other nut (peanuts, almonds, pistachios, etc.). And it’s not just the high-quality antioxidants in walnuts that make them so amazing, they are also packed with high-quality protein, vitamins, minerals, and fiber. And let’s not forget that walnuts, unlike any other nut, are also an excellent source of omega-3 fatty acids (alpha-linolenic acid) (** But remember they also contain significant amounts of 0mega-6 fatty acids, so you need to balance these out! **)Walnuts. Eat Them! 1

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The article also mentioned another unique quality regarding walnuts, which is that they are typically eaten raw, without roasting. Other nuts are often roasted, therefore the quality of their antioxidants decrease.

So what are some ways you can start enjoying more walnuts?

  • Add them to your oatmeal, cereal or pancakes in the morning.Walnuts. Eat Them! 2
  • Make walnut butter!Walnuts. Eat Them! 3Walnuts. Eat Them! 4
  • Add that walnut butter to just about anything; rice cakes, sandwiches, crackers, mix it with squash and yogurt (haha, random!)…..Walnuts. Eat Them! 5

…. add it to oatmeal with cooked sweet potato.Walnuts. Eat Them! 6

  • Throw some walnuts on top of quick bread or add them to any type of muffin (before baking).Walnuts. Eat Them! 7
  • Or, just eat them by the handful!

QUESTION: What are some ways you incorporate walnuts into your diet?

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