Dried Blueberries
Walnuts are the edible kernels of the Juglans regia tree. They are a nutrient-dense food, providing healthy fats (primarily polyunsaturated fats, including omega-3 fatty acids), protein, fiber, vitamins, and minerals. This entry focuses on shelled walnuts, ready for consumption.
Benefits
- Excellent Source of Healthy Fats: Rich in polyunsaturated fats, including a significant amount of the plant-based omega-3 fatty acid ALA (alpha-linolenic acid).
- Good Source of Plant-Based Protein: Provides protein, contributing to satiety and muscle maintenance.
- Good Source of Fiber: Contains dietary fiber, promoting digestive health and regularity.
- Rich in Antioxidants: Contains various antioxidants, including polyphenols, which protect cells from damage.
- Provides Vitamins and Minerals: A source of vitamin E, vitamin B6, folate, magnesium, phosphorus, copper, and manganese.
- Supports Heart Health: Studies link walnut consumption to improved cholesterol levels, reduced inflammation, and better blood vessel function.
- May Support Brain Health: Some research suggests potential benefits for cognitive function.
- May Improve Blood Sugar: Healthy fats, fiber and low carbohydrates may help regulate blood sugar.
Considerations
- High Calorie: Walnuts are calorie-dense due to their high fat content. Consume in moderation.
- Allergen: Walnuts are a tree nut allergen. Not suitable for individuals with nut allergies.
- Phytic Acid: Contains phytic acid, which can inhibit mineral absorption.
- Rancidity: Walnuts can go rancid relatively quickly. Store in an airtight container in a cool, dark place, preferably in the refrigerator or freezer.
Taste Profile
Mildly sweet, buttery, and slightly earthy flavor. Can have a slightly bitter aftertaste.Mildly sweet, buttery, and slightly earthy flavor. Can have a slightly bitter aftertaste.
Usage Tips
- Enjoy as a snack, add to salads, yogurt, oatmeal, or baked goods. Use in pesto, sauces, or as a topping for savory dishes.
Wellness Alignment
By Goal:
- Weight Management: High in healthy fats and fiber promoting satiety.
- Digestive & Gut Health: Contains fiber. Cognitive & Mental Health: Omega-3s and antioxidants may support brain health.
- Energy & Vitality: Healthy fats and protein provide sustained energy.
- Immune & Detox Support: Antioxidants support immune function.
- Daily Foundational Nutrition: Good source of healthy fats, protein, fiber, vitamins, and minerals.
- Skin & Beauty: Contains vitamin E and omega-3 fatty acids, which may contribute to skin health.
By Condition/Insight:
- Cholesterol Balance Support: Studies show walnuts can improve cholesterol levels.
- General Cardiovascular Support: Strong evidence for overall heart health benefits.
- Blood Sugar Regulation Support: Healthy fats, fiber, and low carbohydrate content can contribute to blood sugar control.
- Healthy Inflammatory Response Support: Contain antioxidants.
- Gut Comfort & Function Support: Contains fiber.
- General Digestive Support: Good source of fiber.
- Weight Management Support: Helps in weight loss.
- Metabolic Syndrome Support: Helps in regulating conditions.
- Blood Pressure Support: Healthy fats, fiber and low carbohydrates may help regulate blood sugar.
- Arthritis Support: Contain anti-oxidants.
Dietary & Lifestyle Tags:
- Vegan, Gluten-Free, Dairy-Free, Soy-Free, Sugar-Free, Caffeine-Free, Organic (Check Label), Non-GMO (Check Label), Keto-Friendly, Low Carb.
- Walnuts are naturally vegan, gluten-free, dairy-free, soy-free, sugar-free, and caffeine-free. Organic and non-GMO status depend on the specific product.
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