The 17th of May has been National Walnut Day since the 1950s, and this year is no exception. This day serves as a gentle reminder to everyone about walnuts’ exquisite flavors, potent health benefits, and versatility. A day that should be commemorated with at least a fistful of walnuts, in recognition of the fact that they are incredibly nutritious and why you should #ThinkWalnutsThinkCalifornia.
A Handful of Walnuts Equals Good Health
Over three decades of research indicate that walnuts, as part of a wholesome, balanced diet, are essential for a healthy heart. Walnut is the only tree nut that contains a significant amount of plant-based omega-3 ALA (2.5g per 28g), which not only helps maintain normal blood cholesterol levels but also plays a role in the prevention and reduction of cardiovascular disease. 1,2
The brain-like appearance of walnuts is indicative of the strong relationship between these seeds and the brain, as well as how they enhance cognitive functions. 3 The wonder nut is an excellent source of beneficial fats, which are essential to a healthy diet and may aid in weight control. In addition, research indicates that walnuts may promote healthy aging and gut health (thanks to beneficial bacteria). 4,5
Walnuts play a crucial role in sustaining a healthy immune system as well as in our body’s healing and recovery, which is essential in the current context. In its Eat Right During COVID-19 Guidelines, the Food Safety and Standards Authority of India (FSSAI) noted that foods containing omega-3, zinc, selenium, protein, and vitamin B may support optimal immune system function (as part of a balanced diet), and walnuts contain all of these nutrients. 6 Walnuts may benefit individuals with type 2 diabetes and metabolic syndrome. 7
Think Walnuts
A fistful of walnuts (approximately 28 grams) contains 4 g of protein, 2 g of fiber, and 2.5 g of omega-3 ALA derived from plants. And all of these nutrients have been shown to benefit our heart, brain, and digestive health. These walnuts are mildly sweet, crunchy, and creamy, and they can be used to create beverages, appetizers, snacks, main dishes, and desserts in a variety of ways.
On Walnut Day and every day, make decisions that benefit you and your family. Consider walnuts for a healthy lifestyle. Happy Walnut Day!
