At first glance, walnuts might seem pretty strange.
They’re wrinkly, oddly shaped, and resemble mini-brains.
(You’ll never unsee it!)
Photo: Getty Images
But once you get past their peculiar appearance, walnuts are worth your attention.
Highly nutritious, they’re rich in good-for-you fats andantioxidants, plusvitaminsand minerals to boot.
Ahead, learn about walnut health benefits, plus ways to enjoy walnuts at home.
What Are Walnuts?
The tree sprouts fleshy fruits with a green, leathery outer layer known as the hull or husk.
The more you know!
FYI, roasted walnuts or other processed forms of walnuts (e.g.
walnut milk or flour) may have a different nutritional profile.
Over time, this oxidative stress can snowball into chronic conditions such as heart disease and cancer.
As you may have guessed, walnuts offer up a bunch of antioxidants.
These powerful disease fighters help reduce andremove free radicalsby changing their molecular makeup, according to the Harvard T.H.
Chan School of Public Health.
This protects cells from damage, ultimately keeping chronic disease at bay.
But soluble fiber isn’t the only nutrient responsible for this health benefit of walnuts.
Promote Heart Health
Thanks to its impressive ALA content, walnuts are your heart’s best friend.
The antioxidant properties of walnuts help the brain too.
That’s because, over time, oxidative stress wreaks havoc on brain cells.
Your melatonin levels naturally drop in the a.m., causing you to wake up.
Come evening, your melatonin levels increase, making you sleepy.
Granted, it’s possible to be allergic to sometree nutsand not others, according to the ACAAI.
Whole walnuts are available with or without shells.
Once opened, store in a sealed container (e.g.
an air-tight glass jar) in the fridge.
If you’d rather keep them in the freezer, they should last for at least two years.
And how do you know your walnuts are fresh or spoiled?
), according to the California Walnut Board.
Another tell-tale sign is visiblemold, adds Frimpong.
Less commonly, walnuts are available in other forms, including walnut oil, milk, or flour.
Walnuts are delicious in both sweet and savory recipes, including side dishes, entrees, and desserts.
And just like many other nuts or seeds, they’re also great to eat by the handful.
Still not sure how to enjoy this nutritious nut?
They’re exceptionally delicious in quick breads thisbanana bread, for example.
With meat.Elevate your fave protein with a coating of crushed walnuts or walnut flour.
In pesto.No pine nuts?
Use walnuts instead for a unique take on pesto and enjoy with crusty bread.
In yogurt.This is one of the easiest ways to add walnuts to your routine.
Toss them into a yogurt parfait or use them as a topping, recommends Frimpong.
They also work well as a garnish foroatmealand smoothie bowls.
As a meat substitute.
Thanks to their somewhat chewy and meaty texture, finely chopped walnuts work surprisingly well as a meat substitute.
