Nutrition · 3 min read
Walnuts
A source of plant omega-3 ALA, protein, and fibre. The notes, not the marketing.
Walnuts are the only common tree nut with a meaningful amount of alpha-linolenic acid, a plant-source omega-3 fatty acid. Beyond that they bring protein, fibre, and a useful set of minerals. Plain facts, no medical claims.
What walnuts bring
Walnuts are a source of plant protein and dietary fibre. They are high in unsaturated fats, including alpha-linolenic acid (ALA), a plant-source omega-3.
They contribute small amounts of magnesium, phosphorus, and copper to the day's intake.
How to eat them
Raw, by the handful. Toasted in a dry pan and chopped over salads. Folded into a yoghurt bowl. Pounded with garlic and parsley for a sauce. Baked into bread and into brownies.
They pair well with apple, pear, blue cheese, beetroot, parsley, and dark chocolate.
Storage
Walnuts go off faster than most nuts because the ALA-rich oil is reactive. Keep them in the fridge or freezer in an airtight container once opened.
Allergens
Walnuts are tree nuts. Cross-contact with other tree nuts and peanuts is possible at any bulk shop. Check the allergen statement on the product page before buying for an allergic household.
