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Add Walnuts to Your Next Meal

They’re packed with healthy omega-3s

By

Staying Sharp

Updated June 13, 2024

Updated June 13, 2024

A close-up view of berries and walnuts in a bowl

Stacey Winters/Getty Images

Quick Win

The nutrient-rich nuts can elevate everything from oatmeal to tacos.

Try This Today

Look for ways to add walnuts throughout the week. The 2020–2025 Dietary Guidelines for Americans recommends most adults 60 and older eat a total of 4 ounces of nuts, seeds and soy products each week.
It's easy to add walnuts to salads, soups, rice, pasta, quinoa, cereal, granola, oatmeal, pancakes, smoothies — and tacos.
Get creative and try using walnuts instead of pine nuts in homemade pesto. Or use them to make hearty vegan taco “meat.”

Why

Although all types of nuts are a healthy choice, walnuts are especially high in omega-3 fatty acids, research shows. These fats are linked to healthy brain aging, according to AARP’s Global Council on Brain Health 2018 report “Brain Food.”

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