Depending on how you split a walnut in its shell, the nut resembles either a heart or a brain—which is so apt, really, since these nuts do wonders for both. Loaded with vitamin E and good-for-you fats, walnuts also help fight inflammation and protect the cardiovascular system.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Most nuts boast healthy oil, but walnuts have an added edge. They are the only nuts—and one of the few foods—that offer appreciable amounts of alpha-linolenic acid, or ALA, an omega-3 fatty acid. ALA, which the body can’t manufacture, protects the heart by improving your ratio of HDL (“good”) to LDL (“bad”) cholesterol and reducing inflammation, while playing a signifiant role in the development of the brain and cognitive function. Walnuts also provide a concentrated source of disease-fighting antioxidants, including gamma-tocopherol, a type of vitamin E.

　　

HOW TO BUY

Step 2

Because of their high polyunsaturated fat content, walnuts are more perishable than other nuts. Buy from sources with a high turnover, and choose nuts that are still in the shell if possible. If you do buy shelled walnuts, choose halves rather than pieces, as more cut or broken surfaces encourage oxidation.

　　

HOW TO STORE

Step 3

Store walnuts in an airtight container in the refrigerator (up to 6 months) or freezer (up to 1 year) to maximize freshness.

　　

DID YOU KNOW?

Step 4

Artists used to rely on walnut oil as a drying agent for paint because its slow drying time allowed for even application over a broad surface. The oil would form a solid film after long exposure to air, rendering colors rich and luminous with its translucency. In fact, Michelangelo used walnut oil in painting the Sistine Chapel.

　　

recipes

Step 5

Banana Bread with Walnuts and Flaxseed p.78

　　

Step 6

Roasted Red Pepper and Walnut Dip p.100

　　

Step 7

Spiced Nuts and Seeds p.119

　　

Step 8

Greek Yogurt and Vegetable Sandwiches p.125

　　

Step 9

Paprika Shrimp with Walnuts p.231

　　

Step 10

Walnut-Crusted Chicken Breasts p.259

　　

Step 11

Orange-Walnut Olive Oil Cake with Sweet Yogurt p.319

　　

Step 12

Four-Berry Salad p.327

　　

Step 13

Double Dark Chocolate and Ginger Biscotti p.332

　　Power Foods