Extracted by: Engr. Ali Husain, B.E. (M&E), M.I.E.

(Pak), Reiki Master

Walnuts: A Wealth of Omega-3

Though most commonly used in baking in the United States, walnuts are a key ingredient in a healthy and fla orful !editerranean diet" #oaded with many times more heart-healthy omega-3 oil than com$arable ser ings of salmon, leafy greens or tofu, walnuts can be s$rinkled into sou$s or salads to boost both fla or and nutrition" %ou can also try them cho$$ed and mi&ed with a handful of raisins on your cereal" 'uts contain the antio&idants found in itamin (, essential minerals such as magnesium, selenium, co$$er and manganese, and e en fiber for more effecti e digestion" Thiamin, niacin, folate, $hos$horus and )inc are all found in nuts" Whether you eat them as snacks or at meals, your fa orite nuts-walnuts, almonds, $ecans and others-are a storehouse of itamins, minerals and other com$ounds your body needs for good health"

Walnuts Benefits
Health Benefits When it comes to their health benefits, walnuts definitely are not a hard nut to crack. This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protecti e fat the body cannot manufacture. Walnuts! concentration of omega-3s "a #uarter-cup pro ides $%.&' of the daily alue for these essential fats( has many potential health benefits ranging from cardio ascular protection, to the promotion of better cogniti e function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as ec)ema and psoriasis. *n addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to ha e se eral anticancer properties. Take Walnuts to Heart +dding walnuts to your diet can be an important step in impro ing your cardio ascular health. Walnuts are an important source of monounsaturated fatsapproximately ,-' of the fat found in walnuts is healthful monounsaturated fat. + host of studies ha e shown that increasing the dietary intake of monounsaturateddense walnuts has fa orable effects on high cholesterol le els and other cardio ascular risk factors. .ne particular study compared the effects of a cholesterol-lowering /editerranean diet with an ad0usted /editerranean diet in which 3-' of the calories deri ed from monounsaturated fats came from walnuts. When following the walnut-rich diet, the 1$ study participants were found to ha e lower le els of total cholesterol, 232 "the dangerous form( cholesterol and 2p"a( "4lipoprotein a,4 another lipid compound that increases blood clotting and, when ele ated, is considered a risk factor for atherosclerosis(. *n addition to their heart-protecti e monounsaturated fats, walnuts! concentration of omega-3 essential fatty acids is also responsible for the fa orable effects walnut consumption produces on cardio ascular risk factors. .mega-3s benefit the

cardio ascular system by helping to pre ent erratic heart rhythms, making blood less likely to clot inside arteries "which is the proximate cause of most heart attacks(, and impro ing the ratio of good "H32( cholesterol to potentially harmful "232( cholesterol. .mega-3s also reduce inflammation, which is a key component in the processes that turn cholesterol into artery-clogging pla#ues. 5ince walnuts contain relati ely high le els of l-arginine, an essential amino acid, they may also be of special import when it comes to hypertension. *n the body "specifically within those hard-working blood essels(, l-arginine is con erted into nitric oxide, a chemical that helps keep the inner walls of blood essels smooth and allows blood essels to relax. 5ince indi iduals with hypertension ha e a harder time maintaining normal nitric oxide le els, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can ser e as a great addition to their diets. + study published in Phytochemistry sheds further light on walnuts! cardioprotecti e benefits. 6arlier research had already suggested that se eral polyphenolic compounds found in walnuts, specifically ellagic and gallic acid, possessed antioxidant acti ity sufficient to inhibit free radical damage to 232 cholesterol. *n this new study, researchers identified ,7 polyphenols, including three new tannins, with antioxidant acti ity so protecti e they describe it as 4remarkable.4 Walnuts! +ntioxidants 8lay 9ey :ole in their Heart-Healthy Benefits :esearch published in the British Journal of Nutrition "Blomhoff :, ;arlsen /H(, which identified se eral nuts among plant foods with the highest total antioxidant content, suggests nut!s high antioxidant content may be key to their cardioprotecti e effects. Walnuts, pecans and chestnuts ha e the highest antioxidant content of the tree nuts, with walnuts deli ering more than <% mmol antioxidants per 3 ounces ",%% grams(. 8eanuts "although technically, a legume( also contribute significantly to our dietary intake of antioxidants. =uts! high antioxidant content helps explain results seen in the *owa Women!s Health 5tudy in which risk of death from cardio ascular and coronary heart diseases showed strong and consistent reductions with increasing nut>peanut butter consumption. Total death rates decreased ,,' and ,$' for nut>peanut butter intake once per week and ,-1 times per week, respecti ely. 6 en more impressi e were the results of a re iew study of the e idence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. "9elly ?H, 5abate ?.( *n this study, researchers looked at four large prospecti e epidemiological studies@the +d entist Health 5tudy, *owa Women!s 5tudy, =urses! Health 5tudy and the 8hysician!s Health 5tudy. When e idence from all four studies was combined, sub0ects consuming nuts at least 1 times a week showed a 3A' reduced risk of coronary heart disease compared to those who ne er or seldom ate nuts. 6ach additional ser ing of nuts per week was associated with an a erage &.3' reduced risk of coronary heart disease. 8ractical TipB To lower your risk of cardio ascular and coronary heart disease, en0oy a handful of walnuts, or other antioxidant-rich nuts, at least 1 times a week.

Walnuts *mpro e ;ardio ascular Cunction by a Dariety of /echanisms + study conducted at the 2ipid ;linic in Barcelona, 5pain, and published in Circulation re eals numerous ways through which walnuts promote healthy heart and blood essel function. Cor four weeks, <, men and women with high cholesterol followed either a regular, low-calorie /editerranean diet or one in which walnuts were substituted for about one-third of the calories supplied by oli es, oli e and other monounsaturated fats in the /editerranean diet. Then, for a second four weeks, they switched o er to the diet they had not yet been on. =ot only did the walnut diet significantly reduce total cholesterol "a drop that ranged from 1.1 to A.1'( and 232 "bad( cholesterol "a drop ranging from 7.1 to ,%'(, but walnuts were also found to increase the elasticity of the arteries by 71', and to reduce le els of ascular cell adhesion molecules, a key player in the de elopment of atherosclerosis "hardening of the arteries(. The researchers found that the drop in cholesterol correlated with increases in blood le els of alpha-linolenic acid, a key essential fatty acid from which long chain omega-3 fats "such as 68+( can be deri ed, and gamma-tocopherol, a form of itamin 6. Walnuts are uni#uely rich in both of these nutrients, which ha e shown heart protecti e benefits in other studies. The E.5. Cood and 3rug +dministration has recently cleared the health claim that 4eating ,.- ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.4 4This is the first time a whole food, not its isolated components, has shown this beneficial effect on ascular health,4 said 6milio :os, who led the study at the Hospital ;linic of Barcelona. Walnuts *mpro e ;holesterol 8rofile in 8ersons with Type < 3iabetes *n patients with type < diabetes, including a daily ounce of walnuts in a diet in which 3%' of calories came from fat translated into a significant impro ement in sub0ects! cholesterol profile. *n this study, published in Diabetes Care, -& men and women with an a erage age of -$ years, were assigned to one of three diets in which 3%' of calories was deri ed from fatB a low fat diet, a modified low fat diet, and a modified low fat diet including an ounce of walnuts per day. +fter 7 months, those on the walnut diet had achie ed a significantly greater increase in their H32-to-total cholesterol ratio than the other groups, plus walnut eaters saw a ,%' reduction in their 232 cholesterol. Why such benefit from walnutsF /ost likely because walnuts are exceptionally high in their content of monounsaturated fat and the omega-3 fatty acid, alpha-linolenic acid. 8lus, walnuts combine these heart healthy fats with a hefty dose of the antioxidants including at least ,7 antioxidant phenols, itamin 6, ellagic and gallic acid. +dditional research has confirmed that when walnuts are eaten as part of a modified low-fat diet, the result is a more cardiprotecti e fat profile in diabetic patients than can be achie ed by simply lowering the fat content of the diet. *n a study published in the Journal of the American Dietetic Association, all -- study participants with type < diabetes were put on low fat diets, but the only group to achie e a cardioprotecti e fat profile "less than ,%' of calories from saturated fat,

A-,%' of calories from polyunsaturated fats, ade#uate omega-3 fats, and an omega7Bomega-3 ratio of less than ,%( were those who ate walnuts "3% grams-about one ounce-per day(. Walnuts Cound to :educe 2e els of 5e eral /olecules that 8romote +therosclerosis *n addition to walnuts! beneficial effects on cholesterol, more insight into the reasons why walnuts reduce the risk of coronary heart disease were re ealed in research published in the Journal of Nutrition. The study in ol ed <% o erweight or obese men, 3% to 7% years old, and 3 menopausal women, aged ---7-, all of whom had ele ated 232 cholesterol le els. 6ach sub0ect was assigned to one of the three diets on a rotating six-week basis with a two-week break between each one. The a erage +merican diet ser ed as the control diet, while the two experimental diets were a linoleic acid "2+( diet that included an ounce of walnuts and a teaspoon of walnut oil daily, and an alphalinoleic acid diet "+2+(, which added a teaspoon of flaxseed oil, which is especially high in +2+, to the linoleic diet. Both experimental diets resulted in positi e effects, with the +2+ diet pro iding the most benefit. *n addition to lowering 232 cholesterol, the walnut-rich +2+ dietB lowered le els of ;-reacti e protein, a marker of inflammation strongly associated with atherosclerosis and heart disease increased le els of the protecti e omega-3 fatty acids, eicosapentaenoic acid "68+( and docosahexaenoic acid "3H+(, and decreased le els of *;+/-, and D;+/-, and 6-selection, all of which are in ol ed in cholesterol!s adhesion to the endothelium "the lining of the arteries(.

Walnuts 8rotect +rteries after High-Cat /eal Walnuts, a rich source of the omega-3 fat, alpha-linolenic acid "+2+(, impro e artery function after a high fat meal and may be e en more important in a /editerranean-type diet than oli e oil in promoting heart health, suggests a small study from 5pain ";ortes B, =une) *, J Am Coll Cardiol(. The study, funded by the ;alifornia Walnut ;ommission and the 5panish /inistry of Health, looked at the effects on a number of markers of cardio ascular health of adding walnuts or oli e oil to a fatty meal. Twel e healthy people and ,< patients with high cholesterol le els were randomly assigned to eat either a high-fat meal "&% g fat, 3- per cent saturated fat( that also included 1% grams of walnuts or one that included <- grams of oli e oil "3% grams G , ounce(. +fter one week, the participants eating walnuts were crossed o er to oli e oil and isa ersa. The researchers e aluated the acti ity of the sub0ects! blood essels after the meal, and looked at cholesterol and triglyceride le els, as well as markers of free radical "oxidati e( stress and blood le els of asymmetric dimethylarginine "+3/+(. +/3+ is a by-product of the metabolism of the protein, arginine, that is said to interfere with the amino acid 2-arginine, which is in ol ed in the production of nitric oxide "=.(. =. acts upon smooth muscle in blood essels, causing them to dilate and thus increasing blood flow.

The researchers reported that blood flow in the brachial artery of the arm, "flowmediated dilation( increased <1' in the sub0ects with high cholesterol after they ate the walnut-containing meal, while the oli e oil-containing meal actually resulted in a 37' decrease in blood flow. Howe er, le els of cholesterol and triglycerides decreased in similar amounts after both meals. Blood le els of +3/+ were not affected by either walnuts or oli e oil. The fact that a single walnut meal positi ely affects postprandial genpage.phpF tnameGHdbidGafter meal asoacti ity genpage.phpFtnameGHdbidGblood essel acti ityfurther supports the beneficial effects of walnuts on cardio ascular risk, wrote lead author Berenice ;ortIs in the Journal of the American College of Cardiology. 6-selectin, a molecule that plays a role in cell adhesion-the process by which damaged cholesterol adheres to blood essel walls to form pla#ues-also fell after the walnut meal. /any people forget that walnuts are an important part of the /editerranean diet, pro iding numerous health benefitsJWalnuts, unlike oli e oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically alpha-linolenic acid "+2+(, an essential plant-based omega-3. They also pro ide antioxidants and 2-arginine, components identified in past studies as potential nutrients that impro e artery function., said 3r. :oss. :obert Dogel, a researcher from the Eni ersity of /aryland, who did not participate in the study, commentedB This demonstrates that the protecti e fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat, such as oli e oil, does not ha e as much protecti e abilityK,>#K This raises a ery interesting issue because many people who eat a /editerranean diet belie e the oli e oil is pro iding the benefits. But this research and other data indicate that!s not trueJThere are probably other factors in the diet, including that it is a relati ely rich source of nuts. This is not to say that oli e oil is bad, but it!s not the key protecti e factor in the /editerranean diet, said Dogel. This does not mean that simply eating a handful of walnuts can make up for an unhealthy diet. ;onsumers would get the wrong message from our findings if they think they can continue eating unhealthy fats pro ided they add walnuts to their meals, said study author 6milio :os from the Eni ersitat +utonoma de Barcelona. While this research clearly indicates that nuts are highly beneficial, they are only one component of the /editerranean diet. :ich in egetables, fruits, legumes, whole grains, fish and oli e oil, as well as nuts, the /editerranean diet includes literally thousands of protecti e itamins, minerals and phytonutrients. *t!s the combination of all these beneficial compounds that explains why this healthy way of eating is associated with longer life and protection against numerous diseases including cardio ascular disease, cogniti e decline, and a number of cancers. Cood for Better Thought Walnuts ha e often been thought of as a 4brain food,4 not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Lour brain is more than 7%' structural fat. Cor your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily

composed of fats. ;ell membranes are the gatekeepers of the cell. +nything that wants to get into or out of a cell must pass through the cell!s outer membrane. +nd omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximi)ing the cell!s ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in #uestion is in your brain. 6pidemiological studies in arious countries including the E.5. suggest a connection between increased rates of depression and decreased omega-3 consumption, and in children, the relationship between low dietary intake of omega-3 fats and +3H3 has begun to be studied. + recent 8urdue Eni ersity study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperacti e, ha e learning disorders, and to display beha ioral problems. *n the 8urdue study, a greater number of beha ioral problems, temper tantrums, and sleep problems were reported in sub0ects with lower total omega-3 fatty acid concentrations. /ore learning and health problems were also found in the children in the study who had lower total omega-3 fatty acid concentrations. . er <,%%% scientific studies ha e demonstrated the wide range of problems associated with omega-3 deficiencies. The +merican diet is almost de oid of omega3s, except for nuts, such as walnuts, seeds and cold-water fish. *n fact, researchers belie e that about 7%' of +mericans are deficient in omega-3 fatty acids, and about <%' ha e so little that test methods cannot e en detect any in their blood. Help 8re ent Mallstones Twenty years of dietary data collected on o er &%,%%% women from the =urses! Health 5tudy shows that women who eat least , ounce of nuts, peanuts or peanut butter each week ha e a <-' lower risk of de eloping gallstones. 5ince , ounce is only <&.7 nuts or about < tablespoons of nut butter, pre enting gallbladder disease may be as easy as ha ing a handful of walnuts as an afternoon pick me up, or tossing some walnuts on your oatmeal or salad. + 5ource of Bio-+ ailable /elatonin Want a better night!s sleepF Try sprinkling your dinner!s tossed green salad, fruit salad or steamed egetables with a handful of walnuts. .r en0oy a baked apple or poached pear topped with walnuts for dessert. /elatonin, a hormone produced by the pineal gland, which is in ol ed in inducing and regulating sleep and is also a powerful antioxidant, has been disco ered in walnuts in bio-a ailable form, making them the perfect e ening food for a natural good night!s sleep. /elatonin has been shown to help impro e sleep for night shift workers and people suffering from 0et lag, but maintaining healthy le els of this hormone is important for e eryone o er the age of 1% since the amount of melatonin produced by the human body decreases significantly as we age, and this decrease in antioxidant protection may be related to the de elopment of free radical-related diseases later in life. *n a study published in Nutrition, :ussell :eiter and colleagues at the Eni ersity of Texas ha e not only #uantified the amount of melatonin present in walnuts-between <.- and 1.- ng>gram-but ha e demonstrated that eating walnuts triples blood le els of melatonin and also increases antioxidant acti ity in the bloodstream in animals.

The authors theori)e that by helping the body resist oxidati e stress "free radical damage(, walnuts may help reduce the risk of cancer and delay or reduce the se erity of cardio ascular disease and neurodegenerati e diseases such as 8arkinson!s or +l)heimer!s disease. Walnuts, best known as a heart-healthy nut, are also a rich source of another highly cardio-protecti e nutrientB omega-3-fatty acids, so :eiter and his team will next in estigate possible synergy between walnuts! omega-3 fats and melatonin. To us at the World!s Healthiest Coods, this sounds familiar theme in =ature!s symphony in which whole, wholesome foods each pro ide a wealth of nutrients whose harmony promotes our optimal health. 8rotecti e .mega-3 2e els Mreatly *mpro ed by 6ating ?ust 1 Walnuts a 3ay 6n0oying 0ust 1 walnuts a day significantly increased blood le els of the healthprotecti e omega-3 essential fatty acids, alpha linolenic acid "+2+( and eicosapentaenoic acid "68+(, in ,% adults. 68+, a longer-chain omega-3 fat, is already present in cold water fish, but is not found in nuts, which contain the shorter-chain omega-3 fat, +2+. Cortunately, as this study confirms, our bodies can make 68+ from the +2+ pro ided by walnuts, which are its richest source among all the nuts. +fter a <-week run-in period, during which no walnuts were eaten, blood le els of +2+ and 68+ were assessed, and study participants then ate 1 walnuts a day, in addition to their regular diet, for 3 weeks. When blood tests were again run, significant increases in le els of +2+ "from %.<3 to %.1A( and 68+ "from %.<3 to %.&<( were seen. +nd le els of +2+ and 68+ remained ele ated o er sub0ects! initial le els e en after a final <-week period during which no walnuts were eaten. This study, published in Nutrition, Metabolism and Cardiovascular Diseases, clearly shows that e en a ery simple change in diet can ha e highly beneficial and lasting effects on our health. Boosting your body!s supply of cardio-protecti e, anti-inflammatory omega-3 fatty acids couldn!t be any easier0ust add a few walnuts to your morning cereal or daily salad or 0ust grab a handful for an afternoon snack. That!s =ut the 6nd of Walnut!s Health Benefits Walnuts are a ery good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of en)ymes important in antioxidant defenses. Cor example, the key oxidati e en)yme su eroxide dismutase, which disarms free radicals produced within cell cytoplasm and the mitochondria "the energy production factories within our cells( re#uires both copper and manganese. Walnuts also contain an antioxidant compound called ellagic acid, which blocks the metabolic pathways that can lead to cancer. 6llagic acid not only helps protect healthy cells from free radical damage, but also helps detoxify potential cancercausing substances and helps pre ent cancer cells from replicating. *n a study of o er ,,<%% elderly people, those who ate the most strawberries "another food that contains ellagic acid( were three times less likely to de elop cancer than those who ate few or no strawberries. 3escription *t is no surprise that the regal and delicious walnut comes from an ornamental tree

that is highly pri)ed for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and co ered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and ery hard. While there are numerous species of walnut trees, three of the main types of walnuts consumed are the 6nglish "or 8ersian( walnut, Juglans regiaN the Black walnut, Juglans nigraN and the White "or butternut( walnut, Juglans cinerea. The 6nglish walnut is the most popular type in the Enited 5tates and features a thinner shell that is easily broken with a nutcracker. The Black walnut has thicker shells that are harder to crack and a much more pungent distincti e fla or. The White walnut features a sweeter and oilier taste than the other two types, although it is not as widely a ailable and therefore may be more difficult to find in the marketplace. History While walnut trees ha e been culti ated for thousands of years, the different types ha e arying origins. The 6nglish walnut originated in *ndia and the regions surrounding the ;aspian 5ea, hence it is known as the 8ersian walnut. *n the 1th century +3, the ancient :omans introduced the walnut into many 6uropean countries where it has been grown since. Throughout its history, the walnut tree has been highly re eredN not only does it ha e a life span that is se eral times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. *t is thought that the walnuts grown in =orth +merica gained the moniker 46nglish walnuts,4 since they were introduced into +merica ia 6nglish merchant ships. Black walnuts and white walnuts are nati e to =orth +merica, specifically the ;entral /ississippi Dalley and +ppalachian area. They played an important role in the diets and lifestyles of both the =ati e +merican *ndians and the early colonial settlers. Today, the leading commercial producers of walnuts are the Enited 5tates, Turkey, ;hina, *ran, Crance and :omania. How to 5elect and 5tore When purchasing whole walnuts that ha e not been shelled, choose those that feel hea y for their si)e. Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold de elopment on the nutmeat, which renders it unsafe for consumption. 5helled walnuts are generally a ailable in prepackaged containers as well as bulk bins. ?ust as with any other food that you may purchase in the bulk section, make sure that the bins containing the walnuts are co ered and that the store has a good product turno er so as to ensure its maximal freshness. Whether purchasing walnuts in bulk or in a packaged container, a oid those that look rubbery or shri eled. *f it is possible to smell the walnuts, do so in order to ensure that they are not rancid. 3ue to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. 5helled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the free)er, where they will last for one year. Enshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark

place they will stay fresh for up to six months. How to 6n0oy Cor some of our fa orite recipes, click :ecipes.
+ Cew Ouick 5er ing *deasB

/ix crushed walnuts into plain yogurt and top with maple syrup. +dd walnuts to healthy sautIed egetables. Walnuts are great in baked goods and breakfast treats. 5ome of our fa orites include )ucchini walnut bread, carrot walnut muffins and apple walnut pancakes. 8urIe walnuts, cooked lentils and your fa orite herbs and spices in a food processor. +dd enough oli e or flax oil so that it achie es a dip-like consistency. 5prinkle walnuts onto salads. +dd walnuts to your fa orite poultry stuffing recipe. To roast walnuts at home, do so gently-in a ,7%-,A%PC "about A-P;( o en for ,--<% minutes-to preser e the healthy oils. Cor more on the effect of high heat roasting on nuts, please see the following article. /ake homemade walnut granolaB /ix together aproximately ,>< cup of honey, 3 to 1 tablespoons of blackstrap molasses, a tablespoon of anilla, a dash of salt, and a teaspoon each of your fa orite spices, such as cinnamon, ginger and>or nutmeg. 8lace 7-& cups of rolled oats in a large bowl and toss to coat with the honeyblackstrap mixture. Then spread on a cookie sheet and bake at <A-PC",3-P;( for 1minutes. ;ool and mix in ,>< to , cup of walnuts. 5afety Walnuts are not a commonly allergenic food and are not known to contain measurable amounts of goitrogens, oxalates, or purines. =utritional 8rofile Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a ery good source of the manganese and a good source of copper. *n addition, walnuts contain the antioxidant phytochemical, ellagic acid. Cor an in-depth nutritional profile click hereB Walnuts. *n-3epth =utritional 8rofile *n addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Walnuts is also a ailable. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, itamins, minerals, fatty acids, amino acids and more. *ntroduction to Cood :ating 5ystem ;hart The following chart shows the nutrients for which this food is either an excellent, ery good or good source. =ext to the nutrient name you will find the following informationB the amount of the nutrient that is included in the noted ser ing of this foodN the '3aily Dalue "3D( that that amount representsN the nutrient density ratingN and the food!s World!s Healthiest Coods :ating. Enderneath the chart is a table that summari)es how the

Though most commonly used in baking in the United States, walnuts are a key ingredient in a healthy and fla orful !editerranean diet" #oaded with many times more heart-healthy omega-3 oil than com$arable ser ings of salmon, leafy greens or tofu, walnuts can be s$rinkled into sou$s or salads to boost both fla or and nutrition" %ou can also try them cho$$ed and mi&ed with a handful of raisins on your cereal" 'uts contain the antio&idants found in itamin (, essential minerals such as magnesium, selenium, co$$er and manganese, and e en fiber for more effecti e digestion" Thiamin, niacin, folate, $hos$horus and )inc are all found in nuts" Whether you eat them as snacks or at meals, your fa orite nuts-walnuts, almonds, $ecans and others-are a storehouse of itamins, minerals and other com$ounds your body needs for good health