All varieties of nuts offer a treasure trove of healthy goodness, but walnuts are emerging as the crown jewels. Like all nuts, walnuts provide heart-healthy monounsaturated fats, fiber, and several key minerals, but can also claim two additional features that push them further up the ladder of nature’s most awesome disease-fighting foods. Relative to other nuts, walnuts are filled with omega 3 fats (10 times more!) and contain double the amount of antioxidants.

Strive to include an ounce of nuts in your diet each day and make walnuts one of your top choices. For a great value, you can buy raw walnuts in bulk at wholesale grocers like Costco. One ounce of walnuts is about 14 walnut halves.

Here’s my favorite way to include walnuts in my diet.