Nuts: Walnuts and Their Health Benefits

Walnuts are not usually the first choice of nut for most people, but research suggests that the strange looking walnut can help in reducing blood cholesterol. Recent research has also suggested (Marshall University School of Medicine) that walnuts may help prevent breast cancer. In addition to these health benefits, walnuts are packed full of nutrients which can assist in keeping both mind and body healthy.

Walnuts are a useful source of protein and minerals, especially for vegetarians. Walnuts are especially rich in essential fatty acids such as the Omega-3 complex which are vital for normal tissue growth and development. Walnuts also contain all B-vitamins apart from vitamin B-12, vitamins A, C, E and K. They contain very high amounts of Iron, Magnesium, Phosphorus, Copper, Manganese and Selenium, in addition to smaller amounts of Calcium, Potassium and Zinc. They are also high in dietary fibre and although high in calories, these come from the fatty acids and high protein content.

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But how do you increase your walnut intake?

Walnuts, as most other nuts, can be bought either in the shell or already de-shelled and are available from supermarkets and health food shops. However, walnuts are much more versatile and especially useful if you are a vegetarian.

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There is the famous Waldorf salad which contains celery, apples, walnuts and mayonnaise. How about crushing walnuts into a fruit crumble or into natural yoghurt for dessert? Walnuts are also a natural accompaniment to cheeses, try Stilton and spinach ravioli with crushed walnuts. You can also buy walnut oil, ideal for salad dressings or to add flavour to a pasta sauce. With only a small handful of walnuts needed to benefit from its nutritional value, it shouldn’t be difficult to include into your daily diet.

My favourite way of eating walnuts apart from just as they are, is crushed into cooked couscous with chopped dried apricots, freshly chopped herbs and salt and pepper, a wonderful tasty and nutritious meal for lunch or as an accompaniment to fish or meat for a main meal.

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