Walnuts

Scientific Name: Juglans regia

The brain-shaped nut for heart health, cognition, and healthy fats 

Uses:

Snacking – Enjoy raw, soaked, or lightly roasted as a nutrient-rich snack

Baking – Commonly used in cakes, breads, brownies, and cookies

Salads & Bowls – Adds crunch to grain bowls, salads, oatmeal, and yogurt

Smoothies – Blended for a creamy, omega-3 rich boost

Nut Butter – Ground into walnut butter for spreads or dressings

Culinary – Used in savory dishes like pesto, sauces, or stir-fries

Benefits:

Heart Health – High in ALA (plant-based omega-3), which lowers bad cholesterol and supports cardiovascular health

Brain Function – Antioxidants, polyphenols, and healthy fats help boost memory and reduce cognitive decline

Anti-Inflammatory – Packed with polyphenols and ellagitannins that combat inflammation

Weight Management – High in protein and fiber, promoting satiety

Skin & Hair Health – Nutrients like biotin, vitamin E, and healthy fats support glowing skin and strong hair

Gut Health – Promotes beneficial gut bacteria thanks to fiber and prebiotic compounds

Recommended Daily Consumption:

7 whole walnuts (about 28–30 grams) per day

Best consumed raw or soaked for better digestion and nutrient absorption.

 

Storage Tip:

Keep walnuts in an airtight container in a cool, dark place.
For extended freshness, refrigerate or freeze to prevent the oils from turning rancid.