Walnuts

Walnuts - great for brain and heart health

Walnuts are a rich source of phytochemicals, including flavonoids and polyphenols, also rich in vitamins A and C and E.

These plant compounds have powerful antioxidants and have anti inflammatory properties.

Eating walnuts increases the body’s antioxidant activity, reducing the oxidative damage of LDL cholesterol. Keeping the LDL cholesterol low and inflammation under control can reduce the risk of heart disease and stroke.

Walnuts provide an excellent source of the essential omega 3 (alpha-linolenic) fatty acid. They have the lowest amount of saturated fats and the highest omega3 (alpha-linolenic) : omega6 (linoleic) fatty acid ratio.

They also contain monounsaturated (MUFA) - omega 9 (oleic) fatty acids in lower amounts. These MUFAs can reduce the risk of heart disease and stroke by lowering LDL and increasing HDL levels.

1 serving / 2 Tbsp of walnuts have 2.5 grams of omega-3 fatty acids. These omega-3 fatty acids are associated with potential to fight inflammation.,

Walnuts have great properties:

• are high in antioxidants, amino acids, omega-3s and other beneficial fatty acids, but they are also high in calories

• 1 ounce of walnuts contains 186 calories

• so watch your serving size when snacking these delicious and nutritious nuts. .Stick to portion size, about a handful at a time.

Walnut - serving size, calories and nutritional facts

Tips on how to use them:

• a handful, as a snack

• sprinkle on your oatmeal, cereal, granola

• add to your salads

• top your baked goods with them

• add to your healthy smoothies

**Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.