Walnuts are very nutritious and loaded with fiber. They also contain large amounts of copper, manganese, and vitamin E, as well as important plant compounds
Make sure not to remove the skin, as it packs most of the walnuts’ phenol antioxidants, which offer health benefits.
Omega-3 content: 2,570 mg of ALA per oz (28 g), or about 14 walnut halves.
Soybeans are a good source of fiber and vegetable protein.
They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium.
Soybeans are very high in omega-6 fatty acids. In the past, researchers suggested that eating too much omega-6 may cause inflammation, but current research suggests that the relationship between omega-6 fatty acids and inflammation may be more complex.
Omega-6 fatty acids may have many health benefits, including lowering your risk of cardiovascular disease.
Omega-3 content: 670 mg of ALA in 1/2 cup (47 g) of dry roasted soybeans, or 1,440 mg in 3.5 oz (100 g)
