Nicknamed the "brain nut" for their cerebral appearance, the walnut is a great example of form following function.
Walnuts do in fact benefit the brain (and the rest of the body) thanks to a high concentration of ALA omega-3 fats, with a quarter-cup providing over 90% of the daily value for this essential nutrient. Walnuts also provide a powerful cancer fighter called ellagic acid - that's what gives them their distinct bitter bite.
The English (or Persian) walnut and the black walnut are the most commonly consumed varieties, which make a delicious addition to both savory and sweet salads and sauces, healthy desserts, snacks and more.
Antioxidant Score (ORAC)=13,541
Look for walnuts in the shell that are free of cracks or holes. Shelled walnuts should be meaty, plump and crisp. In their shell, walnuts can be stored in a cool, dry place up to 3 months. Shelled walnuts should be refrigerated in a sealed container for up to 6 months or frozen up to a year.
Serving size: 1 ounce(s)walnuts
Omega-6 / Omega-3 ratio: 4 : 1