I'm a Dietitian, and This Is the One Food I Eat Every Day

As a dietitian and a mom of two, one thing I'm passionate about is healthy eating in our household. I believe in balance, and we do enjoy mindful indulgences, but I try to practice what I preach and create wholesome, balanced meals for me and my family. I make a point to incorporate tons of colorful produce in our diets, as well as lean proteins, fiber-rich carbs and healthy fats. But beyond the basics, there are a few standout foods that I make an intentional effort to include, particularly in my own diet, because they not only pack a nutritional punch but are foods that I truly enjoy.

One of those foods may surprise you: walnuts. I've always enjoyed eating this nutritious nut and genuinely look forward to my daily handful. Ahead, I'm going to share with you the compelling science behind why walnuts are such a standout choice, how I incorporate them into my routine and clear up some common misconceptions about the nut.

Serving size: 1 ounce (about 1/4 cup)

• 190 calories
• 18 g total fat
• 1.5 g saturated fat
• 13 g polyunsaturated fat
• 2.5 g monounsaturated fat
• 0 mg cholesterol
• 0 mg sodium
• 4 g total carbohydrate
• 2 g dietary fiber
• 1 g total sugars
• 0 g added sugars
• 4 g protein
• 30 mg calcium
• 0.8 mg iron
• 130 mg potassium
• 45 mg magnesium
• 2.5 g alpha-linolenic acid (ALA)

Walnuts offer an incredible nutrition package, complete with a balance of healthy fats, fiber and plant-based protein. They are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and have more ALA than any other nut. Walnuts are a good source of magnesium and vitamin B6 too, and even contain melatonin and a variety of antioxidants including polyphenols and gamma tocopherol. Here's what the science says:

• Brain Health: Consistently eating nuts, including walnuts, has been associated with a lower risk of all-cause dementia. And there is specific literature on the brain-supportive health benefits of walnuts as we age. Research in both animals and humans suggests that just 1-2 ounces of walnuts daily can improve cognitive function.
• Heart Health: Walnuts are rich in heart-healthy omega-3 fatty acids, significantly more than any other nut. They are also mostly comprised of polyunsaturated fat. Research from Harvard suggested that people who replaced saturated fats with polyunsaturated fats, like those found in walnuts, in their diet may have a lower risk of heart disease. And eating walnuts regularly has been shown to lower LDL cholesterol. Walnuts are even a certified heart-healthy food by the American Heart Association.
• Cancer Prevention: There is no single food or food group that can prevent cancer. But eating meals rich in nutrient-dense plant-based foods like walnuts can contribute toward a reduced risk. Results from a recent clinical trial, funded in part by the California Walnut Commission and published in Cancer Prevention Research, show that walnuts may improve systemic inflammation while also reducing colon cancer risk. There is also animal research on the role of walnuts in potential breast cancer protection and reducing prostate cancer risk.

It's also suggested that eating walnuts can benefit bone and joint health due to their anti-inflammatory properties, and even promote a healthy gut microbiome.

This earthy nut is delicious on its own or in your favorite trail mix. But here are a few unique ways that I incorporate it into my diet:

• Oatmeal topping: I sprinkle a handful of walnuts on top of my oatmeal or mix them into overnight oats or chia pudding for extra crunch.
• Yogurt parfaits: It's an easy addition layered between Greek yogurt or skyr, fresh berries and granola.
• Homemade granola: If I'm making a batch of homemade granola, I'll add in half or a full cup of walnuts to the mix.
• Energy bites: I rotate through a few different energy bites recipes each month, and will add in about a 1/4 cup of chopped walnuts for crunch and flavor.
• Smoothies & smoothie bowls: You can throw them right into the mix or use them as a smoothie bowl topping.
• Salads: I add toasted walnuts to salads, and when I host holidays or dinners with friends I'll make candied or maple-glazed walnuts which take salad to the next level.
• Tuna or chicken salad: You can toss two tablespoons or so of chopped walnuts into the mix for great texture, like in a classic chicken Waldorf salad.
• Meat substitute: I sometimes add chopped walnuts to beef or turkey bolognese because it gives a great depth of flavor, but you can also whip up a plant-based bolognese with chopped walnuts, mushrooms and lentils as the base. I've even added walnuts to homemade falafel.
• Pesto sauce: Swap pine nuts, which can be hard to find, for walnuts in homemade pesto.
• Baked goods: Walnuts are already in a ton of baked goods recipes, so I usually incorporate them in banana bread and muffins. It's easy to add a handful of walnuts to pancake batter, too.
• Dark chocolate bark: Spread melted dark chocolate onto a parchment paper-lined baking sheet. Then, sprinkle on your favorite toppings – I'll usually add chopped walnuts, pumpkin seeds and dried cherries, dried golden berries or another dried fruit. You could add granola, pretzels, fresh fruit and more. Then, refrigerate and break into chunks for a delicious sweet treat.
• Snacks: Some of my favorite office snacks already have walnuts in them. Step One Foods Dark Chocolate Walnut Bar became a staple in my rotation after testing it for our GH Best Snack Awards. Emerald also has portion-controlled packs with walnuts, almonds and dried cherries. Pop & Sols Banana Dusted Dark Chocolate Covered Walnuts are a fun treat – even one or two can satisfy a sweet tooth. Love Beets Classic Beet Salad Kit is another favorite and features beets, goat cheese, walnuts, and balsamic vinaigrette.

A word of caution: Walnuts can actually go rancid if they are in warm temperatures for too long, so it's a good idea to store walnuts in the fridge (or freezer) to maintain their freshness and flavor. They can absorb the flavors of other foods, so it's best to store them away from foods like fish and onions.

This isn't the 1990s – we know now that not all dietary fats are bad. In fact, healthy fats like omega-3s can be extremely beneficial for our health and enhance satiety. Walnuts are definitely calorie-dense, but they are also incredibly nutrient-dense and filling. Their combination of protein, fiber and healthy fats can help keep you fuller longer and research shows may actually assist in weight management. I find that a little goes a long way, too. If you're concerned about portion size, try mixing them into a trail mix with high-volume foods like air-popped popcorn to help you feel fuller with fewer calories.

No single food defines a healthy diet, and it's the overall pattern of your eating habits, paired with an active lifestyle, that fosters long-term, holistic health. And certain health conditions and factors are simply out of our control. That said, incorporating nutrient-dense foods like walnuts into a well-balanced diet can be a smart and delicious way to reap incredible nutritional benefits. From vibrant homemade walnut pesto to indulgent dark chocolate walnut bark, there are countless creative ways to enjoy this classic nut without getting bored.

Medically reviewed byLaura Iu, R.D., C.D.N.

Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.