Which nut is Best? Walnuts

Did you know the more brain-like a nut looks, the more bioactive nutrients it carries for your health and wellness? Walnuts, followed by pecans and pistachios, boast the highest phytochemical, flavonoid, and antioxidant capacity amongst tree nuts and peanuts, along with being rich sources of fiber, protein, and the essential fatty acid α-linolenic acid (omega-3).

Plausible health benefits of incorporating small amounts of nuts to a balanced, whole food diet include: “a favorable fatty acid profile, improved blood lipoprotein profile, anti-atherogenic effects, enhanced glucose and insulin homeostasis, antioxidant activity, reduction of tumor initiation or promotion, regulation of cell differentiation and proliferation, and repair of DNA damage” (Yang, Hai Liu, & Halim, 2009).

When consuming nuts, choose raw and organic forms. The biologically active compounds in these phytochemicals are heat sensitive and are destroyed when purchased roasted or oxidized when consumed in the form of nut butters. Additionally, organic nuts and produce in general boast much higher micronutrient and phytochemical profiles than its conventional counterparts.