Looking for a snack that's high in nutrients and easy to eat on-the-go? Look no further than 1 oz (28 g) shelled walnuts. Don't let the 210 calorie count deter you from adding them to your diet, as they are packed with healthy fats, protein, and vitamins.

In just one serving, you'll get 4 grams of protein, 18 grams of fat, and over a dozen vitamins and minerals, including vitamin E, magnesium, and phosphorus. Plus, you'll also get a healthy dose of omega-3 fatty acids, antioxidants, and fiber.

In this article, we'll explore the many health benefits of adding walnuts to your diet and provide some creative ways to enjoy them as a snack or ingredient in your favorite recipes.

High in Calories but Packed with Nutrients

While walnuts may be calorie-dense, they are also packed with essential nutrients that make them a great addition to any healthy diet. In fact, a one-ounce serving of walnuts contains more than 19 vitamins and minerals, as well as a healthy dose of fiber and healthy fats to help you stay full and satisfied. While portion control is important, incorporating walnuts into your diet can help you meet your daily nutritional needs and support overall health and wellness.

Walnuts are a Great Source of Omega 3 Fatty Acids

Walnuts are one of the few plant-based sources of omega-3 fatty acids, which are essential for brain and heart health. In fact, just one ounce of walnuts contains nearly twice the recommended daily intake of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has been linked to improved cognitive function and a reduced risk of heart disease and stroke. By adding walnuts to your diet, you can help support brain and heart health, all while enjoying a tasty and satisfying snack.

Walnuts are Rich in Antioxidants

Antioxidants are compounds that help protect your cells against damage from free radicals, which can contribute to chronic disease and aging. Walnuts are an excellent source of antioxidants, including polyphenols and vitamin E, which have been shown to help reduce inflammation, support immune function, and improve overall health. By including walnuts in your diet, you can help protect your body against the damaging effects of free radicals and support optimal health and wellness.

Walnuts Help Maintain Healthy Blood Sugar Levels

If you're looking for a snack that won't cause a spike in blood sugar, walnuts are a great choice. Studies have shown that consuming walnuts can help improve insulin sensitivity and reduce the risk of type 2 diabetes. In addition, the healthy fats and protein found in walnuts can help slow down the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels.

Walnuts Boost Brain Function

Looking to improve cognitive function and boost brainpower? Consider adding walnuts to your diet. Research has shown that consuming walnuts can help improve memory, concentration, and overall brain function in both younger and older adults. This is likely due to the high levels of healthy fats, antioxidants, and other nutrients found in walnuts, which have been shown to support optimal brain health and function.

Walnuts Can Improve Heart Health

Heart disease is the leading cause of death worldwide, but adding walnuts to your diet can help reduce the risk of this deadly condition. Studies have shown that consuming walnuts can help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood vessel function, all of which are important factors in maintaining optimal heart health. By making walnuts a regular part of your diet, you can help support cardiovascular health and reduce the risk of heart disease.

Walnuts are High in Protein

If you're looking for a plant-based source of protein, look no further than walnuts. With 4 grams of protein per ounce, walnuts are a great vegetarian and vegan-friendly option that can help support muscle growth and repair. In addition, the healthy fats and fiber found in walnuts can help keep you feeling full and satisfied, making them a great snack option for when hunger strikes.

Walnuts are Great for Skin and Hair

Looking to improve the health of your skin and hair? Consider adding walnuts to your diet. Walnuts are a great source of vitamin E, a powerful antioxidant that helps protect skin and hair from damage caused by free radicals and environmental stressors. In addition, the healthy fats found in walnuts can help keep skin and hair hydrated and nourished, leading to a healthier, more radiant appearance.

Walnuts are an Excellent Addition to Several Recipes

Walnuts are a versatile ingredient that can be used in a variety of sweet and savory dishes. From adding a crunchy, nutty flavor to salads and stir-fries, to blending into smoothies and baked goods, there are countless ways to incorporate walnuts into your favorite recipes. For some recipe inspiration, check out our collection of delicious walnut-based dishes, from walnut pesto to walnut and banana overnight oats.

Walnuts are Low in Carbs and Suitable for a Keto Diet

If you're following a low-carb or keto diet, walnuts are a great option to incorporate as a snack or ingredient in your meals. With just 4 grams of carbs per serving, walnuts are a low-carb, high-fat food that can help keep you full and satisfied while also helping you stay within your daily carb limit. Plus, the healthy fats found in walnuts can help support ketosis and improve metabolic function, making them a great choice for those looking to optimize their health on a low-carb or keto diet.