Walnuts as a superfood are an excellent source of copper and manganese and a good source of magnesium and phosphorus.

Description & Health Benefits

  • Walnuts belong to the Juglandaceae botanical family which also includes butternut, hickory nut, and pecan.
  • Walnuts are an excellent source of copper and manganese and a good source of magnesium and phosphorus.
    • They are also a rich source of various phytochemicals and linolenic acid.
    • Copper assists in energy production, connective tissue formation, and iron metabolism.
    • Manganese helps the body form connective tissue and bones. It is necessary for normal brain and nerve function.
    • Magnesium normalizes muscle and nerve function which contributes to a normal heart rhythm.
    • Phosphorus supports the formation of bones and is needed to create protein for growth, maintenance, and to restore cells and tissues.
    • The phytochemicals in walnuts have the potential to lower total cholesterol and LDL cholesterol when eaten as part of a heart healthy diet. Phytochemicals are bioactive chemicals found in plants that have been found to be beneficial for health.
    • Walnuts also contain linolenic acid, a type of omega-3 fatty acid that has the potential to reduce inflammation and may help prevent chronic diseases such as heart disease and arthritis.

Purchasing, Selecting, Storing, and Preparing

  • Walnuts are harvested from late August to November and kept in cold storage to preserve purity.
  • Walnuts are available shelled and in their shell.
  • Store walnuts in your refrigerator or place in the freezer for long-term storage. Store in the original sealed packaging or put walnuts in an airtight container. An airtight container will ensure the walnuts do not absorb the flavor of other foods they are stored near.
  • Eat raw, or toast walnuts in the oven to bring out the flavor. Add walnuts to baking recipes, grain dishes, cereals, trail mixes, salads, and parfaits.

Nutrition Facts

1 oz. raw walnuts, approximately 14 walnut halves
Calories: 183 | Protein: 4.0 g | Fat: 18.0 g | Carbohydrate: 4.0 g | Fiber: 2.0 g | Calcium: 30 mg | Magnesium: 44.2 mg | Potassium: 123 mg | Vitamin C: 0 mg | Folate: 27.4 μg | Vitamin A: 0 IU
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