You may already know that walnuts are unique among nuts as the only kind that have a significant amount of omega-3 fatty acids. One ounce (about a handful) contains 2.5 grams of ALA, the plant-based source of omega-3s that helps to reduce the risk of heart disease, cancer and arthritis. Here are five other reasons why women should enjoy a handful of this superfood every day:

1. There are more antioxidants (including the sleep-aid melatonin) in one ounce of walnuts than a full glass of red wine.

2. One Penn State study found bone health improved by including walnuts in a healthy diet.

3. Walnuts have been shown to decrease inflammation, which has been linked to many chronic illness such as heart disease and diabetes

4. Research has shown eating walnuts may lead to reduced breast cancer tumor growth.

5. Just one ounce of walnuts provides omega-3 (2.5g), fiber (2g) and protein (4g) which all aid in satiety, a key to weight management.

BettyConfidential has rounded up some delicious recipes containing walnuts, including:

Banana Breakfast Coffee Cake

Jarlsberg Apple Walnut Figgy Salad

Spring Linguine with Spinach, Peas and Walnuts

Walnut "Bean" Burgers

Walnut Encrusted Lamb

No-Bake Chocolate Nut Cookies

To learn more of the latest nutrition and healthy lifestyle tips, Dr. Mehmet Oz and other experts will be speaking Sunday, June 6 at the Food For Your Whole Life Health Symposium. This event is open to the public for only $20, and will be held at the Grand Hyatt at Grand Central in New York City.

Dr. Oz will be teaching attendants what roles food and lifestyle play in over-all wellness for every stage of life from childhood to maturity. There will be health screenings, cooking and fitness demos and presentations from Dr. Oz and other acclaimed health professionals such as Drs. Michael Roizen, David Katz and Brian Wansink. Learn more and register at foodforyourwholelife.org.

For more healthy recipes, visit our Recipe File.