Walnuts for health

A recent study compared antioxidants in nine different types of nuts and found walnuts to have the most antioxidants of all that were compared. Walnuts also had the highest potency of antioxidants among all the nine different types of nuts.

Antioxidants help protect cells by preventing cell damage by substances called free radicals.

Walnuts also contain the highest amount of alpha-lipoic acid (ALA), which is a plant form of omega-3's.

Heart-healthy fats and ALA help lower cholesterol levels, including total cholesterol and LDL (low-density lipoprotein), the "bad" cholesterol.

All nuts are high in heart-healthy fats, such as monounsaturated and polyunsaturated fats. Naturally, they have very little sodium but make sure you read the ingredient list to see if salt has been added. One ounce of walnuts contains 4 grams of protein, 2 grams of fiber, and 10% of the Daily Value of both magnesium and phosphorus. Walnuts also contain a small amount of potassium (125 mg), comparable to the amount of potassium in 1/2 cup of strawberries.

A small portion can give you the health benefits and nutrients, without adding too many extra calories or fat. One ounce, about 7 whole walnuts or 12 to 14 walnut halves, daily is a beneficial amount.

There is also some research to show that walnuts can help boost memory, improve cognitive functioning, and can improve bone health.

Roasting nuts generally decreases the potency of all types of nuts. Walnuts are usually eaten raw and unroasted, so you get the highest amount of antioxidants possible.

Walnuts as well as other nuts can fit into an overall healthy eating plan. Add some to your salads, desserts, side dishes, or eat as a snack. Walnuts can look expensive when you buy them at the store, but as long as you stick to 1 ounce per snack or meal, they will last a long time.