There are over a dozen benefits of walnuts proved by various studies. The most important reasons to include them into your diet regularly are:

• Walnuts are rich in omega 3 fatty acids.
  There is no measuring the value of omega 3 fatty acids for your health as they are important for too many processes to count. 72% of all walnut fats are monosaturated omega 3 fatty acids, which makes them one of the best plant sources of these essential elements. Note that the main food that contains omega 3 is fatty fish. Walnuts make a great alternative for vegans and vegetarians.

Walnuts Nutrition Facts

When you take a look at their nutritional information, walnuts appear to be one of the healthiest foods out there. It’s definitely true as only ¼ cup of these amazing nuts contains:

• A healthy daily dose of omega 3 fats.
• Half of the required daily dose of copper for an adult.
• 50% of manganese that we should consume daily on a well-balanced 2000-calorie diet.

Aside from these exceptional walnuts nutrition benefits, the nuts provide you with significant amounts of:

• Vitamin E
• B vitamins
• Phosphorus
• Magnesium
• Iron
• Zinc

Although in much smaller amounts, walnuts also contain calcium and selenium, as well as vitamins A and C.

When you look at the walnuts nutritional profile closely, it becomes obvious that eating a handful of them a day is extremely beneficial.

There are a great number of ways to enjoy walnuts. First of all, you can eat them raw, directly from the pack. If you want to enhance their flavor, try roasted walnuts.

Although their natural taste is delicious, you can ‘customize’ to fit your personal preferences by making toasted walnuts with spices, salt, or sugar. However, remember that this would affect the overall health effect of the snack.

We at Food To Live love walnuts in all their forms and would gladly share some of our favorite recipes. For example, you can try starting your day with this fantastic walnut granola:
Ingredients:

• 1 cup walnuts
• 1 cup banana chips
• 2 ½ cups rolled oats
• 4 ¼ tablespoons honey
• 4 teaspoons vanilla extract
• 4 ½ tablespoons brown sugar
• ¼ cup vegetable oil
• ½ teaspoon cinnamon
• ¼ teaspoon salt

Instructions:

1. Mix sugar, honey, salt, oil, and spices and whisk them together thoroughly.
2. Add the rest of the ingredients and make sure all of them are coated with the syrupy mixture.
3. Place the granola-dough onto a baking pan covered with oiled parchment paper.
4. Bake in a pre-heated oven at 375F for 30-40 minutes. Let cool before eating.

Walnuts are generally a great addition to almost any baked product. As they don’t contain gluten, walnut meal is often used to make baked goods for people with this particular food sensitivity. They taste fantastic, so everyone can give these walnut recipes a try.

These incredible nuts can be used to make great vegan alternatives to milk and butter. Walnut milk, in particular, is sure to become a favorite for children, especially when flavored with sweet vanilla and cinnamon. Making it is very easy. You’ll need a cup of raw walnuts and about 4 cups of water.


Walnut Storage Tips

Walnuts contain oils, so like the rest of the nuts, they should be stored in the fridge. At the very least, you should keep them in a cool pantry. The original Food To Live ziplock bag is airtight and can be used for storing your walnuts for months after opening. You can transfer nuts to a different airtight container of your choosing, but make sure it’s perfectly dry and clean.