Health Benefits of Walnuts

High in protein and "good" monounsaturated fat, walnuts add a satisfying crunch to meals and snacks. Fans of walnuts likely enjoy their rich flavor, but did you know that walnuts also offer valuable health benefits?

Walnuts are rich in vitamins, minerals, and antioxidants. Plus, unlike other nuts, they also contain a healthy dose of an omega-3 fatty acid known as alpha-linolenic acid (ALA). ALA has been shown to lower "bad" LDL cholesterol and may also lower the risk of heart attack. Best of all, walnuts are fine for every diet.

Types: While there are three varieties of walnuts, you're most likely to find English walnuts — the most common type — in your supermarket. Black walnuts are less common, but can be found in specialty stores, while butternut, or white walnuts, are very hard to find in the marketplace.

Storage: Walnuts are perishable and will spoil over time — particularly if they're exposed to heat, humidity, and light. To prevent nuts from spoiling, keep them in a cool, dry place. Walnuts left in their shells will stay fresh for about six months. Eat shelled nuts within four months. If you want to keep your nuts for a longer period of time, store them in the freezer for up to one year.

How to enjoy them: Chopped walnuts make a great addition to salads, dips, and whole-grain breads. Whole walnuts are a satisfying and tasty snack.  You can eat 15 of them daily — eating more may undermine weight-loss efforts.

Source: Southbeachdiet.com