Nutritional Benefits
Why Promote Walnuts at Retail? Nutritional Benefits
Walnuts are a multi-functional retail product that transcend the baking aisle. Walnuts deliver on topics that customers care about including:
- Sustainability
- Plant-based eating
- Natural whole foods
- Heart health
- Beneficial nutrients, such as fibre and omega-3 polyunsaturates
Walnuts offer a mild, slightly sweet flavour and a satisfying crunch, making them ideal for snacking or adding to recipes. They work in both sweet and savoury dishes, and in cooking or baking. Adding walnuts provides flavour, texture, and a host of essential nutrients to meals and snacks. They are the only nut to contain a significant amount of omega-3 polyunsaturates (2.5 grams of omega-3 fat per 30 g serving). Plus they contain protein, fibre, and essential minerals.
Walnuts fit well into the guidelines for healthy eating from Canada’s Food Guide. The Guide encourages Canadians to eat a variety of protein sources, including plant-based protein options such as nuts and seeds. The Guide also recommends choosing foods that contain mostly healthy fats instead of mostly saturated fats.
Decades of clinical research support walnuts as part of an overall heart-healthy eating plan.
The benefits likely come from a combination of good fats, fibre, potassium, magnesium, and other important nutrients in walnuts. Walnuts are naturally salt-free and sugar-free, so they align with heart-healthy Mediterranean and DASH diets. They also fit well into keto, vegetarian, and vegan eating patterns. Plus, walnuts are gluten-free and suitable for people with celiac disease.
A 30 g serving of walnuts is a powerhouse of important nutrients for optimum health, including:
- Source of omega-3 polyunsaturates (2.5g)
- 4g protein
- 2g of fibre
- 6% daily value for iron
- 11% daily value for magnesium
- 9% daily value for zinc
Customer Resources
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