Like all tree nuts, walnuts are a good source of protein and fibre, a combination that can help us manage blood glucose levels as they break down slowly in the digestive system leading to prolonged energy levels and reduced appetite. The fibre also helps remove cholesterol from the digestive system so that less is absorbed.
Walnuts differ from other nuts in that they contain a fat called ALA, a type of omega 3 fat that is closely related to those found in oily fish. Omega 3 fats can help reduce inflammation and also reduce levels of triglycerides, or fats, in the blood.
You will also find calcium, magnesium, zinc and selenium but they are especially rich in manganese, a mineral involved in making antioxidant compounds as well managing cholesterol and helping wounds to heal.
Walnuts are also a good source of B vitamins, especially folate, B3 and B6, all of which are involved in the process of making energy and efficient cell replication.
Eat as a snack, add a palmful onto salads or in your morning porridge oats
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