WALNUTS : An everyday Must Have Snack WHAT DO THEY HAVE • A Rich Source of Vitamin E- An Antioxidant. • A rich source of all important omega-3 fatty acids,mono-un saturated fatty acids • A Rich source of Proteins & Energy • Packed with B Complex Vitamins- as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. • Rich source of minerals like manganese, copper, potassium, CALCIUM, IRON, magnesium, zinc, and selenium. • Rich source of antioxidant Polyphenols WHY TO HAVE The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Regular intake helps to lower total as well as LDL ( bad cholesterol) and increases HDL (good cholesterol ) levels in the blood. Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. They are rich source of many phyto-chemical substances , polyphenolic antioxidants that may contribute to their overall anti-oxidant activity. Eating as few as six to seven average size nuts a day could help scavenge disease causing free radicals from the body. HOW TO HAVE : Nuts in general are high in calories, so eat in moderation. You could also soak walnuts overnight in water and have in the morning. • Instead of snacking on cookies, crack some walnuts open and eat them as snacks. • Instead of using meat, toss toasted walnuts in your salad or pasta to add some crunch. • Instead of eating bacons or eggs, use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal. • The kernels are nutty yet pleasantly sweet in taste. Add as toppings in yogurt, pizzas, pies, desserts, etc.