Power Of 3 – Top 3 Reasons To Go Nuts For Walnuts

Walnuts come packed with plethora of health benefits and hence always land a spot-on superfoods list. Supercharged with omega-3 fatty acids, they boast a unique nutrition content that also includes plant-based protein, fiber, vitamins and minerals offering something for just about everyone. Including them in your daily diet may help ward off cardiovascular diseases, cancer, diabetes and chronic inflammation. Moreover, research suggests, walnuts as part of a healthy diet, may play a role in helping to maintain and improve physical and cognitive health as people age

The latest initiative of California walnuts, the “Power of 3” urges everyone to include atleast 3 handfuls of these nutty delights in their weekly diet and also advocate the benefits of including them in the diets of at least 3 people to create better awareness of making healthy eating choices.

Need more reasons? Here are the top 3 reasons to include walnuts in your daily diet:


Walnuts are predominantly made up of good, unsaturated fats including the essential omega-3 alpha-linolenic acid (ALA), with 2.5g per 28g. Of the 18g of total fat in 28g of walnuts, 13g are polyunsaturated and 2.5g are monounsaturated, making them an ideal choice for a good-fat-food. According to FSSAI’s Eat Right Guidelines, one must replace saturated and trans fat with monounsaturated and polyunsaturated fats naturally found in nuts, fish, and vegetable oils.1


Consuming a variety of foods, including differently coloured seasonal vegetables and fruits, is essential to maintain a balanced diet.1Protein can be found in plant foods such as nuts, seeds, legumes, pulses and soy-based foods. Plant proteins can be mixed and matched with other sources including seafood, lean meats and poultry, eggs, and dairy to help provide the balanced nutrition you need. ¼ cup walnuts= 4g of satisfying plant-based protein.


Walnuts offer a spectrum of beneficial nutrients that fit a variety of eating plans from Mediterranean and vegetarian to lower carbohydrate diets. Beyond good fats and plant protein, they are a natural source of antioxidants, gluten-free, and lower in carbohydrates (4g total per 28g, including 2g of fiber). They can enhance almost any healthy eating plan to support an active lifestyle and provide the staying power you need to go the extra mile.


Walnuts are a simple but powerful ingredient that can enhance any meal or snack. Here are some ideas to get you started:

  • Boost up your smoothies and shakes by blending in walnuts for a creamy, rich flavor.
  • Combine walnuts with other nutrient-rich foods for a balanced snack for e.g. pair fresh pear slices topped with cheese and chopped walnuts, banana topped with walnut butter, greek yogurt with walnuts and a dash of cinnamon.
  • Use a food processor to pulse walnuts and mushrooms, cauliflower or beans with desired seasoning to create a satisfying meat replacement for tacos, chili, pasta sauce, burgers, and more.
  • Add extra flavor to your wraps, sandwiches, and dips by making walnut-based hummus, aioli, pesto, and nut butter.
  • Toss walnuts in extra virgin olive oil or egg whites, along with your favorite herbs and spices, before toasting – and viola! – a delicious homemade snack or topping for a salad or grain bowl. Try rosemary and sea salt for a savory flavor.

So, elevate the nutrition and flavour by adding the versatile and healthy California walnuts to your favourite recipes.

1 FSSAI Eat Right India Guidelines Available at http://eatrightindia.gov.in/EatRightIndia/index

2 Walnuts offer a variety of antioxidants |3.721 mmol/ozl, including polyphenols |69.3 ±16.5 µmol catechin equivalent/g| and gamma tocopherol (5.91 mg/28g). The data for antioxidant capacity of foods generated by test-tube methods cannot be extrapolated to human effects. Clinical trials to test benefits of dietary antioxidants have produced mixed results.