Superfood Spotlight: Walnuts

If you’ve seen an increase in news about walnuts lately, you’re not alone. The aptly named “Wonder Nut” has been the focus of many research studies lately, specifically in regard to their potential anti-aging properties.

Lifeway Kefir, Superfood Spotlight Walnuts


“Anti-aging” is a bit misleading, if you ask us. After all, you can neither slow down, stop or reverse time. You can however, make nutritional choices that will impact long-term health and well-being, and play a part in how well you feel in your later years.

What The Experts are Saying

Previous studies have shown that walnut consumption is associated with a lower risk of diabetes for women, improve memory and concentration, and lower risks of certain types of cancer. In short, eating walnuts regularly is linked to living a longer, healthier life.

Knowing that eating small handful of walnuts for the occasional snack can lead to some pretty impressive health benefits, we weren’t in the least surprised to learn that these new research studies found more to love about walnuts, specifically in regard their ability to lower cholesterol in middle-aged adults.

According to one study conducted by researchers at research Loma Linda University and Hospital Clinic of Barcelona, eating one serving (or “dose”) of walnuts every day showed significant reduction in LDL (bad) cholesterol, without adverse effects on body weight.

By the Numbers

If better memory, lower bad cholesterol, and a reduced risk of diabetes aren’t enough reasons to add walnuts to your diet, their nutritional content might just convince you. Per one ounce-serving, walnuts will provide you with:

  • 185-190 calories
  • 3 grams of protein
  • Almost 2 grams of fiber
  • 5 grams of healthy fats (omega 3 and omega 6)

They’re also high in the vitamins and minerals copper, folic acid, manganese and vitamin B6. And while walnuts are an energy-dense, high calorie food, studies show that they don’t increase the risk of obesity when replacing other foods in your diet. That means you can reap the many health benefits – and enjoy a delicious snack – without worry!

Nutty for Walnuts

Our favorite way to enjoy walnuts, when we’re not snacking on them by the small handful, is by blending some of them up in a creamy smoothie. Our Banana Walnut Kefir Smoothie is subtly sweet and packed with probiotics, thanks to our Madagascar Vanilla Lowfat Kefir. For something with a bit more body, our Iron Energizer Kefir Smoothie blends our Organic Plain Whole Milk Kefir with fresh spinach and mango for a tropical energy blast that will keep you full for hours.

For a clever twist on the classic peanut butter and jelly sandwich, try whipping up a batch of this walnut butter at home, served with your favorite bread and a tall glass of kefir. Or better yet, add them to chef Seamus Mullen’s famous granola for a hearty start to your day. By the spoon, straw or handful, walnuts can be a great – and tasty – addition to your day.

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