A walnut looks like a little brain; it is known to influence the brain. Eating walnuts improves critical thinking. They are a source of healthy Omega-3 fats, minerals and vitamins that have long been associated with good health.

Walnuts are one of the best plant sources of protein and are rich in fibre, B vitamins, magnesium and antioxidants such as Vitamin E.

Walnuts have significantly higher amounts of alpha-linolenic Acid, omega-3 fatty acids (essential fatty acids) compared to other nuts. A walnut-rich diet reduces the risk of heart disease by improving blood vessel elasticity and reducing plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (bad cholesterol) and the C-reactive protein (CRP).

Not only does it reduce the potential risk of breast and prostate cancer because of it’s high nutritional value, walnuts also show a synergistic effect between multiple nutrients provided by the nut. Studies confirm that eating two to three walnuts each day can significantly lower the risk of developing this insidious killer disease.

Walnuts are a convenient nutrition powerhouse that should be included more frequently in the diet. In addition to providing fibre, high-quality protein and being an excellent source of alpha-linolenic acid (ALA), walnuts have more antioxidants than the daily sum of what the average person obtains from fruits and vegetables. It certainly does not mean that walnut should replace fruits or vegetables, but in addition, this super nut can be added.

Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal too.

— The writer is a nutritionist with HCG