Walnuts

nut seed · 28g (¼ cup)

Walnuts are the single richest whole-food source of plant-based omega-3 ALA.

HBI score · Optimal

Why it scores high

Favourable omega-3 to omega-6 ratio for a nut.
Ellagitannins are metabolised by gut bacteria into anti-inflammatory urolithins.
Polyphenols plus healthy fat support vascular health.

0–100 per dimension

Longevity

AMPK · NRF2

Micronutrient

density

Phytochemical

ORAC

Anti-inflammatory

DII

Gut microbiome

prebiotic

Cardiovascular

K:Na

0–10 per pathway

AMPK

5.0

NRF2

5.0

AUTOPHAGY

Autophagy

5.0

SIRT

Sirtuin

6.0

mTOR↓

mTOR

4.0

SENO

Senolytic activity

4.0

NAD+

4.0

TELO

Telomere

6.0

HBI uses best-of-top-3 scoring — a food is judged on the pathways it excels at, not diluted by the ones it doesn’t touch.

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