Walnuts
A tree nut shaped like the organ it's famous for supporting, with the highest omega-3 content of any common nut.
Brain
Heart Health
Recovery
Walnuts are high in alpha-linolenic acid (a plant-based omega-3), antioxidants, and vitamin E. They support heart and brain health. Snack on walnuts or mix them into baked goods and salads.
Walnuts
Per
1 oz / about 14 halves (28g)
Calories
183
Vitamin K
1%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
11%
Potassium
3%
Calcium
2%
Fiber
1.9g
Nutrition Highlights
Omega-3 ALA, polyphenols, vitamin E
Fuhrman ANDI chart, 0.25 cup
Nutrition Density Score (ANDI Score)
34
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw rather than roasted at high heat when possible — the polyunsaturated fats are more heat-sensitive than other nuts' fats.
Absorption Boost
Vitamin C-rich fruit — supports conversion of walnut's ALA to more active omega-3 forms
A small amount of dark chocolate — a common pairing that also adds complementary flavonoids
Use Caution If
You have a tree nut allergy — avoid entirely
You take blood thinners — high omega-3 intake can mildly affect clotting at high doses
Storage
Refrigerate or freeze in an airtight container — their high fat content means they go rancid faster than drier nuts.
Biomarkers to Track
Subjective
(Daily)
Mental clarity and mood
Satiety between meals
Objective
(Quarterly)
Omega-3 index
Lipid panel