Since You Asked: Walnuts are good for you

• Reprints

Updated: March 2, 2012 8:01AM

Q. I know nuts are good for me, but which should I choose for the best results?

A. Walnuts have more omega-3 fats than any other nut.

The three main types of walnuts are white (aka butternut), black and English (aka Persian). English walnuts are the most widely available, they are found year-round, with California growing 99 percent of them.

Black walnuts have an extremely tough outer shell, making them difficult to crack. They have a strong bitter flavor and can go rancid pretty quickly due to their high fat content. White walnuts have a rich and oily center and are typically used for baked goods and candies. They also have a high fat content and go rancid quickly.

One ounce (14 halves) of English walnuts contains 185 calories, 18 grams fat, 2 grams saturated fat, 2 grams fiber and 4 grams protein. Walnuts are packed with copper, manganese, magnesium and phosphorus. One serving of walnuts has 2,565 milligrams of omega-3 fats. Walnuts also are high in an antioxidant compound called ellagitannins, which has been shown to help fight cancer.

Some studies show that walnuts can help reduce the risk of coronary heart disease and can help improve insulin resistance in Type-2 diabetics. Walnuts also contain the antioxidant melatonin, which helps you get a restful sleep.