Walnuts are nature’s original packaged food. Inside that hard shell is a small kernel of crunchy goodness that is packed with good nutrition, even more so than for other kinds of nuts. All that nutrition in such a small package makes walnuts the perfect energy food when you’re on the go.
Just seven walnuts a day gives you your complete recommended daily value (DV) of manganese. You’ll also get a third or more of your recommended DV of magnesium, phosphorus, and zinc, along with a good portion of the iron, potassium, calcium, and dietary fiber that you need everyday.
You’ll get absolutely no sodium with that package. What other packaged food can say that?
When it comes to vitamins, walnuts are rich in the all the B-group vitamins. They also throw in a decent amount of vitamins C, E, and K for good measure. However, the other natural antioxidants in walnuts can be as much as 15 times more potent than vitamin E, and you know how good vitamin E is!
Special health benefits
Walnuts work in complicated ways. They actually mix with other parts of your diet to make it more healthy for your body. If you’re already eating a healthy diet, walnuts make it even better.
They’re a powerful cholesterol fighter. Both total cholesterol and the bad LDL cholesterol levels are lower when a few walnuts are thrown into the diet.
There’s an interesting study that shows that adding walnuts to rat diets reverses declines in age-related motor skills and cognition, but take that study with a grain of salt.
Something about walnuts may actually reduce the risk of coronary heart disease. The research hasn’t managed to pinpoint the exact causes yet, or even exactly how it works in a diet, but the evidence is strong enough that walnut producers may legally place that health claim on their labels and websites. Only a couple of other food groups are allowed to do that.