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Health Benefits

Why Tasmanian Walnuts?

Well, this is where our family lives and we think it's a very special place. Tasmania is the only state in Australia to have a blanket GMO ban, which has been in place since 2001.

Have you driven through Swansea on the East Coast and noticed those beautiful big Walnut Trees - well that's our walnuts!


Tasmanian walnuts take advantage of the cool climate, including a relatively cool summer. This means Tasmanian nuts mature slowly, which allows the walnut oils extra time to develop. Our walnuts have a natural sweetness and are a beautiful golden colour.

Walnuts are a recognised super food with scientifically established health benefits.

Plant Omegas

There are three main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s cannot be made in the body (therefore called essential), so they must come from food. EPA and DHA are found in fatty fish, including salmon, mackerel, and trout. ALA is found in plant-based foods, such as walnuts, flaxseed, soybean oil, and canola oil. In fact, walnuts are the only tree nut that is an excellent source of ALA.

Research on the health-promoting benefits of omega-3s has increased substantially over the years, primarily in the area of heart health. While most studies focus on EPA and DHA, new or recent research shows that ALA offers benefits on its own. Findings from a literature review suggest that ALA may be as effective in reducing the risk of cardiovascular disease as EPA and DHA have been shown to be. Another study found that consuming omega-3s from plant-based sources, such as walnuts, may reduce the risk of all-cause mortality (or death from any cause), and marine-derived omega-3s may reduce the risk of heart-related fatalities. The greatest protective effects were seen in diets that included both plant and marine-based sources of omega-3s. All the more reason to eat a variety of foods from the omega-3 family.

What cancer fighting foods should I be eating?

According to the American Institute for Cancer Research (AICR), the best diet for preventing cancer is a predominantly plant-based diet that includes a variety of brightly colored vegetables and fruits, whole grains, beans and nuts, such as walnuts. In fact, the AICR recommends that two-thirds of the plate be filled with these plant-based foods. More information about the role that walnuts can play in fighting cancer is available on our Walnuts and Health Page.

Are walnuts gluten-free?

Walnuts are naturally a gluten-free food. If you have Celiac Disease or are sensitive to gluten, please be sure to check the packaging to ensure that the product was not processed in a facility with products that contain gluten.

I have heard walnuts are good for me. Aren't all nuts the same?

Tree nuts and peanuts are quite different nutritionally. Walnuts are unique compared to other nuts because they are predominantly composed of polyunsaturated fatty acids (PUFA) rather than monounsaturated fatty acids (MUFA), which are predominant in most other nuts. Walnuts are the only nut that contain a significant amount of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acids. A one-ounce serving of walnuts provides 18 grams of total fat of which 13 grams are PUFA and 2.5 grams are ALA, as well as other health-promoting nutrients and bioactive components. For more nutritional information about the omega-3 content of walnuts visit our page about Alpha-Linolenic Acid. Nearly two decades of research, at renowned universities worldwide have shown the effect of walnuts in such areas as heart health, diabetes, cancer, cognition, aging and metabolic syndrome.

What does the Heart-Check logo mean and how might it help me?

The Heart-Check mark easily identifies foods, such as walnuts, that meet the nutritional standards set by the American Heart Association and provides consumers a quick and reliable way to identify heart-healthy foods. When you see the Heart-Check mark on food packaging, you’ll instantly know the food has been certified to meet the American Heart Association’s guidelines for a heart-healthy food. As a whole food certified with the Heart-Check mark, walnuts are an ideal choice in a sensible eating plan.

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