The omega-3 fats found in walnuts are anti-inflammatory and help with recovery from workouts, but the real power comes from their minerals. “Walnuts contain copper, essential for red blood cell formation, as well as manganese, which is a co-factor for an enzyme called manganese superoxide dismutase—a potent antioxidant that helps support the immune system to keep you healthy,” Kissane points out. Plus, they do contain some protein and fat, which can provide stable energy and curb appetite. Try them on top of yogurt or oatmeal for a great, energy boosting mid-day snack, she says.
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