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are one of the few whole foods your favorite nu
How does
that contribute many beneficial stack up
nutrients to the diet. For example, when it comes to omega-3 content?
walnuts are a rich source of good
polyunsaturated fat (PUFA) which
includes essential alpha-linolenic
acid (ALA), the plant form of
omega-3 fatty acid. One serving
of walnuts contains 18 grams of
total fat, of which 13 grams are
PUFA and 2.6 grams are ALA.
Walnut Quinoa Salad Beneficial Nutrients
In addition to antioxidants and essential ALA/omega-3
Ingredients (Serves 10) fatty acids, an ounce of walnuts provides 2 grams of
1 ½ cups water protein and 8% of the recommended daily intake of
1 cup uncooked quinoa fiber. Walnuts are also a good source of magnesium
3 tablespoons walnut oil, plus additional oil if needed (44.79 mg/oz) and phosphorus (98.09 mg/oz).
3 tablespoons lemon juice, plus additional lemon juice 
if needed Walnut Storage
1 teaspoon dried oregano leaves For optimum taste and freshness, store walnuts
in the refrigerator. If you want to store them for a
½ teaspoon ground cumin
Walnuts and Heart Health Walnuts and Diabetes month or longer, place in the freezer. Always use
½ teaspoon salt, plus salt to taste
Eating a handful of walnuts tastes great, and is a Walnuts can be a nutritious choice for people with air tight containers to preserve the great flavor.
½ teaspoon freshly ground black pepper
heart-healthy addition to your diet. For over a decade, diabetes. A study published in 2004 reported the
1 cup cooked corn kernels, or frozen corn, thawed
half an English cucumber, quartered lengthwise,
researchers have shown diverse benefits of this effect of a moderate-fat diet, inclusive of walnuts, on Simple and Tasty Ways to
whole food through many clinical studies. Due to blood lipid profiles in patients with type-2 diabetes.
seeded, and thinly sliced the strength of evidence supporting cardiovascular The walnut group achieved a 10% reduction in Enjoy Walnuts
6–8 oz. cherry tomatoes, halved, to make about 1 ½ cups health, the U.S. Food and Drug Administration LDL cholesterol. The researchers concluded that • Top hot or cold cereal with walnuts
¾ cup chopped California walnuts, toasted approved the first ever qualified health claim for a adding walnuts improved the blood lipid levels of • Enjoya breakfast parfait or smoothie with yogurt,
½ cup crumbled feta cheese, preferably flavored with  whole food in March of 2004: the patients with type-2 diabetes and increased fresh fruits and walnuts
garlic and herbs important polyunsaturated fat in the diet.2
“Supportive but not conclusive research shows • Add walnuts to muffin or pancake batter
¹⁄³ cup coarsely chopped, pitted, Kalamata olives
that eating 1.5 ounces of walnuts per day, as part
¼ cup chopped fresh parsley of a low saturated fat and low cholesterol diet, Walnuts and Antioxidants • Usewalnut hummus as a sandwich spread or
Walnuts contain several antioxidants including selenium, vegetable dip
and not resulting in increased caloric intake may
Directions reduce the risk of coronary heart disease.” melatonin, gamma-tocopherol (a form of vitamin E) and • Add seasoned or spiced walnuts to salads
Combine water and quinoa in a 2-quart saucepan and several polyphenols. In a 2006 study, 1113 different • A handful of walnuts makes a great anytime snack
bring to a boil over high heat. Cover the pan, turn the heat Chronic internal inflammation is a key component in foods were tested and walnuts ranked second only to
to low, and simmer until the water is absorbed, 10–12 • Coat fish or poultry with chopped walnuts and herbs
heart disease. Pennsylvania State University research blackberries in terms of antioxidant content.3 Another
minutes. Set aside off heat for about 5 minutes, then stir published in the Journal of Nutrition1 showed that • Walnuts and pizza? You bet! Add to dough or
study examining the levels of antioxidants in various
and fluff the quinoa with a fork.
subjects who ate a diet that included walnuts, walnut foods, reported at least 10 different antioxidants present sprinkle on veggie pies
In large bowl, whisk together the walnut oil, lemon juice, oil and flaxseed oil daily reduced C-reactive Protein in walnuts (802 mg GAE of total phenols per ounce). • Topa bowl of ice cream with chopped walnuts,
oregano, cumin, salt and pepper. Add corn, cucumber, cherry (CRP) and harmful plaque adhesion molecules, According to the study, a handful of walnuts has sig- blueberries and dark chocolate sauce
tomatoes, walnuts, feta, olives, parsley and quinoa, and stir
two significant markers of inflammation in arteries. nificantly more phenolics (antioxidants) than a glass of
and toss to coat with the dressing. Refrigerate until serving. • Combine walnuts into side dishes such as rice,
Taste the salad, and season with additional salt, walnut oil Subjects also exhibited decreased lipid and lipoprotein apple juice (117 mg), a milk chocolate bar (205 mg),
levels and vascular anti-inflammatory effects.
quinoa and whole wheat pastas
and lemon juice if you wish. or a glass of red wine (372 mg).4
• Add walnut halves to your favorite cheese platter
Nutrition Information 2
Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL

200 Calories, 13g Total Fat, 2g Saturated Fat, 1.27g Omega-3, 5g

Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes.
Diabetes Care. 2004 Dec;27(12):2777–83. For up to date health information 
Cholesterol, 250mg Sodium, 18g Total Carbs, 3g Fiber, 6g Protein
Content of Redox-active Compounds (ie, antioxidants) in Foods Consumed
in the United States. Am J Clin Nutr. 2006 Jul;84(1):95–135.
and great recipes, visit walnuts 
Recipe Courtesy of: “I LOVE Walnuts!” Recipe Contest Winner Priscilla Yee 1
J Nutr. 2004 Nov;134(11):2991-7. 4
Walnut Polyphenolics Inhibit J Nutr. 2001 Nov;131(11):2837–42. online at WWW.WALNUTS.ORG
California Walnuts, raw
(English walnuts)

Walnuts land on numerous “Superfood” lists,

because of their exceptional nutrient profile.

Nutrition Facts
Serving Size: 1 ounce (28g)
1/4 cup shelled halves or pieces
14 halves

Amount Per Serving

Calories 190
Calories from Fat 160 % Daily Value

Total Fat 18g 28%

Saturated Fat 2g 9%
Trans Fat 0g
Monounsaturated Fat 3g
Polyunsaturated Fat 13g
Omega-3 Fatty Acids
Alpha-Linolenic Acid 2.6g

Cholesterol 0mg 0%

Sodium 1mg 0%

Potassium 125mg 4%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 8%
Sugar <1g

Protein 4g 9%
Vitamin A 0% • Vitamin C 0%
Calcium 3% • Iron 5%
Copper 23% • Magnesium 11%
Phosphorus 10%
g = gram | mg = milligram
Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on your calorie needs.