It’s time to go “nuts” for walnuts!

Here at Montagu we look for every opportunity to share the health benefits of our premium products with our readers.

This week we’re zoning in on the wonderful health properties of walnuts.

Health Benefits of Walnuts

These are just some of the better known health benefits of including walnuts in your diet:

  • Walnuts are a good source of protein
  • Walnuts are high in dietary fibre
  • Walnuts plays a role in glucose absorption and maintaining healthy blood cholesterol levels (through soluble dietary fibre)
  • Walnuts support a healthy gut and contribute to regular laxation, helping to treat constipation (through insoluble dietary fibre)
  • Walnuts are high in polyunsaturated fatty acids (PUFA’s). Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.
  • Walnuts are naturally very low in sodium.

Why should we eat more walnuts?

  • Just 30g of raw walnuts each day helps reduce your risk of heart disease by improving the elasticity of your blood vessels.
  • A 30g serving of walnuts is high in manganese and copper, which supports the normal functioning of your immune system and helps maintain your bones, teeth, hair, skin and nails.
  • A 40g serving of walnuts is a source of magnesium, which supports the formation and maintenance of normal bones and teeth, normal energy metabolism and helps reduce tiredness and fatigue.

Click here for even more health benefits of walnuts. Otherwise, if you’re already convinced, get your walnut fix in store today! Find your nearest store here.

We Care Brain Food Blend

Our We Care Brain Food Blend is packed with dried fruit, nuts and seeds that are known to support normal brain functioning. The blend contains ALA (a plant-based Omega-3 fat which contributes to normal brain functioning), and is also very high in Omega-3 fats, high in energy, high in fibre, naturally cholesterol free and naturally very low in sodium.

The Brain Food Blend contains:

  • no added sugar, only sugars naturally found in fruit and nuts
  • raisins
  • walnuts
  • pecan nuts
  • dried apple
  • chia seeds
  • linseeds

Read more about how our We Care Brain Food Blend and our other We Care products are supporting people with active lifestyles here.

Recipe: Smoothie Bowl with our We Care Brain Food Blend

Try our latest recipe, courtesy of Teresa Ulyate at Cupcakes & Couscous!

Smoothie bowls are all the rage these days, and it’s not hard to see why! Smoothie bowls make the perfect breakfast or healthy snack to take to work. It’s packed with walnuts and other brain-boosting foods.

Get the recipe here.


  • South African Department of Health. (2010). Regulations relating to the labelling and advertising of foodstuffs (R146). Government Gazette
  • South African Department of Health. (2014). Regulations relating to the labelling and advertising of foods: Amendment (R429) (Draft document for comments). Government Gazette
  • Wolmarans, P. et al. (2010) Condensed Food Composition Tables for South Africa. Medical Research Council, Parow Valley, Cape Town.