There are some foods I have been eating all my life and totally believe they have helped me to be in the shape I am today. (I take no medicine and am very active and eat anything I want but in moderation).  Don’t get me wrong I am not a doctor, have no medical training in nutrition but do believe in the food I am writing about. If you eat something most of your life and you are healthy it must be doing you good.

I love all nuts and eat them all the time but my favorite is walnuts.  We had walnut trees in our yard when I was a child.  My mother made the most wonderful jam cakes and filled them with walnuts. (Yes, I know Southern pecans are wonderful, too.) My children grew up on a farm and we had walnut trees in the backyard.  We gathered the walnuts in buckets, put them in the driveway, ran over them to get the hulls off, and picked out the nut meats for candy, cakes, and all kinds of recipes. Today, my grandchildren love walnuts.

Walnuts are known as the healthy nut.  They are high in calories but you only need about 1 ounce a day (14 halves) to get the benefit of this great food.  Walnuts contain higher amounts of omega-3 fatty acids than other nuts. Omega-3 fatty acids help lower triglycerides and blood pressure. My doctor is amazed that my blood pressure is perfect and I’ve never had any problems with high blood pressure.  There are studies showing that omega-3 fatty acids may help with other conditions, including rheumatoid arthritis, depression, and many more. Walnuts are a great source of protein, rich in fiber, B vitamins, magnesium and antioxidants such as vitamin E. Studies are showing they increase blood flow for type 2 diabetes. Melatonin is a hormone that decreases in our bodies as we age and melatonin improves sleep. Walnuts have melatonin.  Do you have trouble sleeping?  Eat a handful at night before going to bed.  I have seen  Dr. Oz talk about the health benefits of walnuts on his show. Dr. Oz says he carries them in his pockets to eat as a healthy snack and he never gets hungry during the day.

Walnuts are great in salads, desserts, cereal, oatmeal, yogurt and granola.  Not all nuts are the same.  Walnuts are unique in their many health benefits.

I no longer have walnut trees in my yard but do buy them in bulk.  They will keep in the refrigerator for about 6 months or the freezer for up to a year.  If you follow my blog, you know that I put walnuts in most of my recipes that call for nuts. If you have not discovered the health benefits of this great nut, try them and see what you think.  A lot of people are allergic to nuts and if you are one of those people, I would stay away from walnuts.  Otherwise, they may be just what you need in your diet.

Click for my Honey Walnut Cookie recipe.

Try this healthy nut for a nutritious snack and enjoy the benefits.

Feel free to “share” with your friends by clicking on the Facebook, Pinterest or E-mail buttons at the bottom of each post. You can print by clicking on the printer icon below. 

© The Southern Lady Cooks photos and text – All rights reserved. No copying, posting on other sites, or other uses allowed without written permission of the copyright holder.


5 Secrets to Old-Fashioned
Southern Cooking

Tips, tricks & recipes to cook Southern food just like Grandma used to!


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  1. I share with Twitter also. Your food so good I advertise anytime. Facebook has you so much or I would there as well as Tumblir…

  2. I have changed my diet all of last year. I added nuts to my diet. I have cut back the consumption of red meat. I had my blood work done a month ago. My doctor sat down with me to read all the numbers with me. He asked what I was eating. I told him I had added nuts ( I put chopped walnuts in my chicken salad), greek yogurt, olive oil and have cut back on red meat. He was so happy with every aspect of my blood work, especially with my sugar level…that was really good. He said I’m healthy. I would tell everyone to add nuts to their diet…it works!

    1. The Southern Lady says:

      Great, Karen! Keep on eating those nuts an doing what you are doing. Thanks for posting. Have a great week.

  3. Love your idea of featuring one of your favorite foods.
    Thanks for sharing your good ideas & great recipes.

    1. The Southern Lady says:

      Thank you Stella!

  4. Louann Gilbert says:

    I love your blog so much. After reading the post “about you” I love it even more. This Arkansas fan looks forward to your each and every post, and I absolutely love the wonderful recipes you so graciously send me by email. Thank you.

    It is wonderful you don’t take any medication and are active. I believe you are living proof that “Moderation is the key.”

    1. The Southern Lady says:

      Thank you for being a part of the site Louann. So happy you enjoy it and have a great week.

  5. Deborah Briscoe says:

    thank you for the great recipes and all the great info love reading all your info

  6. Thanks for sharing all the great recipes. You look Great too!

    1. The Southern Lady says:

      Thank you so much Brenda for being a part of the site and your kind comment. Have a great week.

  7. I always snack on nuts if I’m hungry but usually I eat almonds. I really should change to healthier walnuts. 🙂

  8. Aunt Gloria says:

    Thank you for this info. I love nuts too and as a diabetic didn’t realize that it would be so good to eat these more often. I will from now on and hope for the health benefits you talked about.

  9. Fantastic info. Thank you. Can’t wait to try these cookies too!