Let's Hear It For Walnuts

Small but mighty, the antioxidant-loaded nut goes from bakery sideliner to varsity health player.



Once dismissed as merely an optional ingredient to add crunch to baked goods, the walnut sat low in the nut pantheon. Now we know better. This tree nut, championed by the ancient Greeks for various medicinal purposes, is loaded with antioxidants, protein, omega-3 fatty acids and healthy fats. No wonder you can’t spell nutrition without “nut.”

Power Up

Like other tree nuts, walnuts are high in protein (4 grams in 1 ounce), fiber (about 2 grams) and magnesium (45 milligrams). They’re also rich in various B vitamins, vitamin E, phosphorus and the insomniac’s best friend, melatonin. When it comes to heart health, walnuts have a clear advantage over other nuts, as they contain the highest concentration of polyphenols, a kind of antioxidant that may help reduce the risk of heart disease and prostate and breast cancers. Walnuts also contain a significant amount (2.5 grams in 1 ounce) of alpha linolenic acid, a plant-based omega-3 fatty acid with inflammation busting properties said to benefit heart and vascular health.

Buy/Store/Serve

Walnuts can be purchased both raw and roasted as well as shelled or unshelled. Shelled walnuts often still have their white skin, which has a bit of a bitter taste, but resist the temptation to remove it. That skin contains high levels of phenols, tannins and flavonoids—all antioxidants that benefit your body inside and out. Because of their high fat content, walnuts (and other nuts) can become rancid quickly, especially if stored in humid or hot spots. Nuts that have been roasted with oil, which increases the fat content, have an even shorter shelf life. It’s best to keep walnuts in the freezer or, if you plan to eat them within a month, in the refrigerator.

Walnuts are most nutritious when enjoyed raw or dry-roasted and in small portions, as they are high in calories (185 calories per ounce). They can also be added to trail mix or muesli, pulverized and made into a crust on fish or meat, or used to add texture to pastas, risottos and soups. You can also purchase walnut butter and walnut oil. Note, however, that like olive oil, walnut oil has a low smoke point, so some experts recommend enjoying it cold—on salads, for example—rather than cooking with it. And, of course, walnuts still have their place in brownies and banana bread.

Did you know?

The ancient Greeks used walnuts for medicinal purposes, believing the nuts could treat bad breath, dog bites, colic and even hair loss, says culinary history expert Andrew F. Smith. They called walnuts kayron, which means “head,” because of the resemblance the shell has to a human skull and the nut to a brain.

Fast Fact

Eating one-quarter cup of walnuts daily for three months significantly reduced fasting insulin levels in overweight adults with type 2 diabetes, compared to those who didn’t eat walnuts. —The Journal of Nutrition

"Walnuts contain high amounts of the polyunsaturated fat alpha linolenic acid, an omega-3 fatty acid that offers a multitude of heart health benefits like lowering cholesterol levels and reducing inflammation. Incorporate walnuts into your diet by adding them to yogurt, oatmeal or salads.” —Julianne Gallo, M.S., r.d., registered dietitian at Inserra Supermarkets’ Shoprite of Lodi

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February 2020

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
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Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

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East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
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Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

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South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
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Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

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The sudden loss this past fall of the iconic pianist Harold Mabern was felt perhaps nowhere else more than the halls of William Paterson’s jazz program, where he taught for 39 years and had a...

Cost: $8-$15

Where:
William Paterson University Shea Center
300 Pompton Road
Wayne, NJ  07470
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Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

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East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations every Monday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

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South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Show More...
Show Less...

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations on Wednesday evenings. Learn to mediate or expand your current practice. Come experience the benefits of meditation and practice in community....

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

More information

Show More...
Show Less...

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations every Monday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

More information

Bergen Community College will continue its new Cinema Ciccone silent film series featuring classic films, “Docks of New York” on February 11, “A Santa Notte” on February 13, and “The...

Cost: General public $15, Senior Citizens/Bergen Faculty/Staff $10, Students $5. All t

Where:
Anna Maria Ciccone Theatre
400 Paramus Road
Paramus, NJ  07652
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Sponsor: Bergen Community College
Telephone: 201-447-7428
Contact Name: Ticket Box Office
Website »

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Clear away the winter cobwebs and challenge your mind while checking out the neighborhood’s newest favorite bar and lounge at David Burke Orange Lawn with its new monthly Trivia Thursday Night....

Cost: Free

Where:
David Burke Orange Lawn
305 N Ridgewood Rd
South Orange, NJ  07079
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Telephone: 973-552-2280

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South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

The Les Paul Festival Concert featuring The Young Philadelphians With a career spanning over 40 years and 25 albums, legendary guitarist Marc Ribot will take the stage with The Young...

Cost: $24-30

Where:
Berrie Center for the Arts
Ramapo College of NJ
505 Ramapo Valley Rd.
Mahwah, NJ  07430
View map »


Sponsor: Ramapo College of NJ
Telephone: 201-684-7844
Contact Name: Box Office
Website »

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Internationally acclaimed violinist Laura Hamilton will be featured with the Ridgewood Symphony Orchestra on Friday, February 21 at 8:00 p.m., at the West Side Presbyterian Church in Ridgewood. The...

Cost: $35, $25 (Seniors), $5 (Students)

Where:
West Side Presbyterian Church
6 Monroe
Ridgewood, NJ  07451
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Sponsor: Ridgewood Symphony Orchestra
Telephone: 973-435-7057
Contact Name: Martha Whiteley
Website »

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Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Stop dreaming and start planning your getaway at the 7th Annual Vacation Expo! hosted by Excel Travel, NJ 101.5 and Dearborn Market. Vacation Expo brings you a wide range of trusted travel...

Cost: Free Admission

Where:
Dearborn Market
2170 Rt. 35 South
Holmdel, NJ  07733
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Sponsor: Excel Travel
Telephone: 732-571-1960
Website »

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South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

San Jose Taiko’s distinct performance style blends traditional rhythms of Japanese drumming with the beat of world rhythms, including African, Brazilian, Filipino, Latin and Jazz. Known for...

Cost: $20-$25

Where:
William Paterson University Shea Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

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