Dear Kosterina Family,
Walnuts pack a powerful punch. These brain-shaped nuts are loaded with nutrients that can boost your overall wellness. Whether you’re munching on raw walnuts or adding our newest Walnut Balsamic Vinegar to jazz up your favorite recipes, these nuts bring a lot to the table and here’s why they should be one of your go-to snacks.
- They Love Your Heart: Walnuts are packed with omega-3 fatty acids, which help lower bad cholesterol (LDL) and reduce inflammation. In fact, a study published in the American Heart Association’s journal, Circulation, found that eating just 1 ounce of walnuts a day (about 14 halves) can lower LDL cholesterol by up to 16%. Regular walnut consumption may reduce the risk of heart disease by as much as 30%.
- Brain Power Boost: Walnuts look like little brains, and they’re great for yours too. A study in the Journal of Nutrition found that people who eat nuts, including walnuts, regularly have better cognitive function as they age. The antioxidants and healthy fats in walnuts help protect brain cells and may slow down cognitive decline.
- Natural Inflammation Fighters: Walnuts are rich in polyphenols, a type of antioxidant that can help reduce inflammation. Chronic inflammation is linked to many diseases, including arthritis and type 2 diabetes. Research shows that walnuts' high polyphenol content can reduce inflammatory markers in the body .
- Good for Your Gut: Walnuts contain fiber, which supports a healthy gut by feeding beneficial bacteria, improving digestion, and enhancing nutrient absorption. A 2018 study from Nutrients found that eating walnuts can increase the levels of good bacteria in your gut. This supports healthy digestion, improves nutrient absorption, and may even boost your immune system.
- Weight Management Helper: Walnuts may seem high in calories, but they’re surprisingly effective for weight management. Their combination of protein, fiber, and healthy fats helps you feel fuller longer, curbing cravings.
What About Black Walnuts?
Black walnuts, while less common than English walnuts, come with their own set of perks. They’re slightly more robust in flavor and contain higher levels of protein and fiber. A 1-ounce serving of black walnuts has 7 grams of protein, which is more than most tree nuts, and 2 grams of fiber, making them a filling and nutritious option.
Black walnuts are also rich in polyunsaturated fats and super high in antioxidants, making them excellent for heart health and reducing inflammation. Sounds good, right? We use a super high quality black walnut concentrate to infuse our newest Walnut Balsamic Vinegar.
Fun and Simple Ways to Include Walnuts in a Healthy Diet
- Toss them into salads, smoothies or sprinkle over roasted veggies for crunch!
- Add them to your next batch of pancakes, muffins, olive oil brownies or cookies—yum!
- Swirl chopped walnuts into Greek yogurt, add fresh fruit, and drizzle with some high-antioxidant Greek honey for a sweet, healthy treat
- Crush walnuts and mix into breadcrumbs to coat chicken or fish for extra texture
Check out some of our favorite ways to incorporate walnuts in these healthy recipes here:
Zucchini with Walnut-Mint Pesto
Penne with Garlic Kale and Toasted Walnuts
Spiced Carrot Salad
In a Nutshell
Whether you toss them in your salad, blend them into your smoothie, or just grab a handful on the go, you’ll be doing your overall health and well-being a big favor.
Peace, Love & EVOO
Katerina and The Kosterina Team
