Home > Diet and nutrition > Healthy Food > Nuts, seeds and grains Updated 26 February 2013 Walnuts Walnuts, like pecan nuts, are a source of the phytochemical, ellagic acid. They can lower cholesterol levels if eaten correctly. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » Walnuts, like pecan nuts, are a source of the phytochemical, ellagic acid. They can lower cholesterol levels if eaten correctly. Walnuts help protect against heart disease and are a good source of omega 3 fatty acids. Walnuts should be eaten fresh, as they can go rancid fairly quickly. They are best eaten fresh from the shell, or alternatively relatively soon after purchase.Walnuts are high in calories and overconsumption of these could lead to weight gain. Like other nuts, five tablespoons per week can be eaten in the place of other high-fat foods. Calories 688 Fibre 3,5g Omega 3 fats 7,5g Potassium 450mg Vitamin E 3,9mg Selenium 8mcg Per 100g More in Diet and nutrition Seeds: small in size, big in benefits! More: Healthy FoodNuts, seeds and grains advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Win Skin Renewal voucher Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.