Walnuts

These hard-shelled nuts are well protected from the elements. A French country tradition involves hanging a bag of walnuts from the ceiling in the kitchen to represent abundance and longevity.

Health benefits:  Walnuts are rich in omega-3 fatty acid, specifically alpha-linolenic acid, which the body can't manufacture itself. Omega-3 has anti-inflammatory properties and provides cardiovascular protection by helping to reduce blood pressure and plaque buildup. One-quarter of a cup of walnuts provides 90 per cent of the recommended daily intake of omega-3. Walnuts are also high in a number of essential vitamins and minerals, including the B vitamins, vitamin E, copper, iron and zinc, all of which contribute to the body's antioxidant action, protect against free radical damage and ensure proper cell functioning.

Nutritional value:  One ounce (14 halves): 185 calories; 18 grams of fat.

How to add them to your diet:  Some of the best-known global delights use walnuts (for example, baklava, a Middle Eastern dessert made of alternating layers of phyllo pastry and ground walnuts, topped with a layer of spiced syrup). In Italy, cooks combine walnuts with pine nuts to make pesto. The French make a specialty of walnut soup. Use ground walnuts to thicken soups and stews, or sprinkle a handful of walnuts over breakfast cereal or salads. Toast walnuts to enhance their flavour — simply stir for a few minutes on high heat on an open skillet. For the oven, spread nuts on cookie sheet, then bake at 400 F (200 C) for five to 10 minutes; stir occasionally.