Why You Should Eat Walnuts

Walnuts - a healthy, satisfying snack

High in protein and "good" monounsaturated fat, walnuts add a satisfying crunch to many meals and snacks. Walnuts are not only rich in flavor, but they also offer valuable health benefits. Packed with vitamins, minerals, and antioxidants — walnuts unlike other nuts — also contain a healthy dose of omega-3 fatty acids, which are essential for good heart health and brain funciton.

When substituted for saturated fat in the diet, walnuts can help lower total blood cholesterol and triglycerides, and they tackle that bad LDL cholesterol without affecting levels of good HDL cholesterol.

Types of Walnuts:

While there are three varieties of walnuts, you're most likely to find English walnuts — the most common type — in your supermarket. Black walnuts are less common but can be found in specialty stores, while butternut, or white walnuts, are very hard to find in the marketplace.

Choosing Walnuts:

When buying walnuts in the shell, look for those with undamaged shells. Shake the nuts, if you can: If the nuts feel extra light or rattled when shaken, they may be dried out inside. If you’re buying shelled walnuts, look for a freshness date on the package. Only buy nuts in bulk if you know the store has a high turnover rate.

Storing Walnuts:

Walnuts are perishable and will spoil over time — particularly if they're exposed to heat, humidity, and light. To prevent nuts from spoiling, keep them in a cool, dry place. Walnuts left in their shells will stay fresh for about six months. Eat shelled nuts within four months. If you want to keep your nuts for a longer period of time, store them in the freezer for up to one year.

Enjoying Walnuts:

You may find walnuts in delicious whole-grain breads in your supermarket. Add some chopped walnuts to oatmeal, desserts, salads and dips, or enjoy them whole as a satisfying and tasty snack.