Posted by & filed under Healthy, Nuts.

With more than 150 health studies on head-to-toe health conducted around the globe, the evidence supports walnuts as a leading nut for nutrition.

Consider the facts about a fourth of a cup of walnuts (about 14 walnut halves):

  • 190 calories
  • 4 grams of protein and 2 grams of fiber
  • 5 grams of monounsaturated heart-healthy fats, and
  • 13 grams of polyunsaturated fats
  • 10% of the daily value of magnesium and phosphorus
  • At least 10 phytochemicals, including melatonin

All of this adds up to a nut that has a positive contribution fighting multiple health conditions, including heart disease, obesity, diabetes, infertility, cancer and cognitive health.

Here are some examples from studies concerning walnut consumption and weight management and heart health-related conditions:

  • Walnuts consumption is associated with lower total cholesterol and LDL cholesterol levels, lower triglycerides, and increased HDL cholesterol levels;
  • Walnut consumption can help manage a healthy level of blood pressure by improving blood vessel dilation;
  • Walnut consumption provides phytochemicals and other anti-inflammatories;
  • In persons with diabetes, walnuts can reduce fasting insulin levels;
  • With fiber and healthy fats, walnuts provide satiety to help with weight management.

Convinced you need more walnuts in your diet? This Banana Walnut Shake from the California Walnut Commission is a tasty, easy way to add them. And check the Healthy Morsel Blog in the coming weeks for information on walnuts and nutrition attributes affecting other serious health conditions.

Banana Walnut ShakeBanana Walnut Shake


1 banana, medium, very ripe, frozen
1/2 cup yogurt, vanilla, low-fat
1/4 cup California walnuts, chopped
1-2 tablespoons honey



  1. Place banana, yogurt, walnuts, and 1 tablespoon honey in a blender.
  2. Blend on low speed until ingredients start to mix together. Then increase to high speed and blend until smooth. For a sweeter shake, add another tablespoon of honey. Serve immediately.

Tip: To make a frozen banana, peel & cut into chunks. Wrap in plastic & place in freezer 2-3 hours/overnight.




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