Nutrition Corner - Walnuts

Walnuts contain about 65% fat by weight. Like other nuts, most of the calories in walnuts come from fat. This makes them an energy-dense, high-calorie food. However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet.

Scroll down for a downloadable document with more information about the health benefits of avocados, including research links, thank you.

Nutritional information about Walnuts

1 Ounce

30 Grams

14 Halves

Calories: 185

Water: 4%

Protein: 4.3 grams

Carbs: 3.9 grams

Sugar: 0.7 grams

Fiber: 1.9 grams

Fat: 18.5 grams

Up to 2% of your daily calcium recommendation

Up to 4% of your daily iron recommendation

Up to 2% of your daily potassium recommendation

Up to 14% of your daily magnesium recommendation

7% of your daily folate recommendation

About the fats in Walnuts

Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega 6 fatty acid called linoleic acid. They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA).

This makes up around 8–14% of the total fat content. In fact, walnuts are the only nuts that contain significant amounts of ALA. ALA is considered especially beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats. What’s more, ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to numerous health benefits. This “good fat” can reduce your risk of heart disease by 10% when consumed as part of your daily diet.

Scientists think this is because the omega-3s can lower cholesterol levels, helping keep your arteries clear and working correctly. Eating walnuts regularly also reduces levels of triglycerides, a type of fat linked to a higher risk of heart disease, heart attacks, and stroke.

About the vitamins and minerals in Walnuts

Copper. This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function

Folic acid. Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy may cause birth defects

Phosphorus. About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions

Vitamin B6. This vitamin may strengthen your immune system and support nerve health. Vitamin B6 deficiency may cause anemia

Manganese. This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables.

Vitamin E. Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma tocopherol

About the antioxidants WALNUTS

Ellagic acid. This antioxidant is found in high amounts in walnuts, along with other related compounds like ellagitannins. Ellagic acid may reduce your risk of heart disease and cancer

Catechin. Catechin is a flavonoid antioxidant that may have various health benefits, including promoting heart health

Melatonin. This neurohormone helps regulate your body clock. It is also a powerful antioxidant that may reduce your risk of heart disease

Phytic acid. Phytic acid, or phytate, is a beneficial antioxidant, though it can reduce the absorption of iron and zinc from the same meal — an effect that is only of concern for those following imbalanced diets

Plant compounds in walnuts have been shown to reduce inflammation in the brain and improve thinking and memory

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Links for information mentioned here can be found in the downloadable pdf below, thank you.

CLICK BELOW TO DOWNLOAD THE NUTRITIONAL INFORMATION

Walnuts.pdf

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