integrating nutrition, fitness, sprituality, conscious living, and a little sass



The shape of walnuts are extremely reminiscent of the brain and for good reason…the healthy fats (Omega-3’s) in walnuts are great for keeping the brain healthy. Another great thing about walnuts is that 38% of all walnuts are grown in the U.S., so they aren’t being flown from across the world before becoming your snack.

Benefits: Walnuts have not only been studied for their brain-boosting abilities, but also their role in cardiovascular health through vascular reactivity. They also promotes less LDL cholesterol and total cholesterol, while providing anti-cancer benefits given their wide variety of antioxidants and anti-inflammatory compounds. Due to these anti-inflammatory compounds, Omega-3 content, and other vitamins/ minerals, walnuts have also found to promote bone health, weight loss, and lowered abdominal fat.

How To Use: Walnuts make delicious nut butters and milks, are a great addition to salads and trail mixes, and are plenty flavorful just on their own. They are also great added to baked goods like banana nut breads and muffins, or sprinkled on salads and oatmeal.

Nutrition Facts: Servings Size: 1/4 cup

  • Calories: 164
  • Protein: 4 grams
  • Fats: 16 grams
  • Carbohydrates: 3.5 grams
    •     Fiber: 2 grams
  • Omega-3 Fats: 113% DV
  • Copper: 53.3% DV
  • Manganese: 51% DV
  • Molybdenum: 19.7% DV
  • Biotin: 19% DV

**It’s best to store seeds in the fridge or freezer to keep them from going rancid, but fine to keep in the pantry if you will be using them within a month or two! 


One comment on “Walnuts

  1. Pingback: Which fats are good fats? | holisticrendezvous

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