Walnuts Nutritional Value

Walnuts are abundant in nutrition and loaded with fiber, vitamins, and minerals.

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They are crunchy and filled with essential nutrients like magnesium and other minerals.

Walnuts are often described as rich, buttery flavour with earthy, nutty undertones. This complexity of taste is due to various compounds, including amino acids, fatty acids, and sugars.

Walnuts are a popular tree nut that is packed with nutrients. They are a good protein, fibre, healthy fats, vitamins, and minerals source. Walnuts are also a good source of omega-3 fatty acids essential for good health.
This article discusses the nutritional value of walnuts in Indian standards, their health benefits, and how to incorporate them into your diet.

For over 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research. 

This delicious nut contains 185 calories, 4% water, 4.3 grams of high proteins, 3.9 grams of carbs, 0.7 grams of sugar, 1.9 grams of fiber, and 18.5 grams of fats.

Why walnuts are good for health

Walnuts are good for health for several reasons. They are a good source of healthy fats, which can help to lower cholesterol levels and improve heart health. Walnuts are also a good source of fibre, which can help to improve digestion and promote weight loss.

In addition, walnuts contain several vitamins and minerals essential for good health. These include vitamin E, vitamin B6, magnesium, and manganese.

Source of important nutrients

Walnuts are a good source of a variety of important nutrients, including:

• Protein: Walnuts are a good source of protein, which is essential for building and repairing tissues.
• Fiber: Walnuts are a good source of fibre, which can help to improve digestion and promote weight loss.
• Healthy fats: Walnuts are a good source of healthy fats, which can help to lower cholesterol levels and improve heart health.
• Vitamins and minerals: Walnuts are also a good source of several vitamins and minerals, including vitamin E, B6, magnesium, and manganese.

NUTRIENTS (100 GRAMS) 

per 100 Grams

They have a high amount of fat, followed by other crucial nutrients like proteins, vitamins, and carbohydrates. Minerals like iron, copper, and magnesium are also present. Vitamin E is found in abundance here.

Nutritional values

Fruit	Walnuts half
Calories	653.9
Glycemic Index	16
	Quantity	% Daily Value*
Energy	2734 KJ (653 kcal)
Total Fat	64 g	100%
Saturated fat	7 g	29 %
Polyunsaturated fat	45g	79%
Monounsaturated fat	7 g	14%
Cholesterol	0 mg	0%
Sodium	1.9 mg	0%
Potassium	438 mg	11.9%
Total Carbohydrate	13.7 g	3.8%
Dietary fiber	6.98 g	26%
Sugar	2.43g
Protein	13 g	28%
Vitamins
Vitamin A equivalent	0.2 mg	0%
beta-Carotene	14.07 μg	0%
lutein zeaxanthin	8 μg	0%
Thiamine (B1)	0.39 mg	1%
Riboflavin (B2)	0.11 mg	0%
Niacin (B3)	14.2 mg	12%
Pantothenic acid (B5)	1.7 mg	1%
Vitamin B6	0.3 mg	7%
Folate (B9)	94 μg	0%
Vitamin B12	0 μg	0%
Choline	32.5 mg	12%
Vitamin C	1.2 mg	1%
Vitamin E	1.192 mg	1%
Vitamin K	2.4 μg	0%
Minerals
Calcium	98 mg	22%
Copper	1.26 mg	1%
Iron	2.83 mg	11%
Magnesium	154 mg	66%
Manganese	3.82 mg	47%
Phosphorus	243 mg	87%
Potassium	445 mg	46%
Selenium	4.6 mcg	4%
Sodium	1.9 mg	0%
Zinc	2.49 mg	1.8%
Other Constituents
Water	4.9
Lycopene	0
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Units :  μg = micrograms, mg = milligrams, IU = International units
†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

 

Healthy fat in walnut

Walnuts are a good source of healthy fats, including polyunsaturated and monounsaturated fats. Polyunsaturated fats can help to lower cholesterol levels and improve heart health. Monounsaturated fats can also help to improve heart health and reduce the risk of stroke.

How it benefits cholesterol levels

Walnuts have been shown to lower cholesterol levels in several studies. One study found that eating walnuts for 8 weeks lowered LDL (bad) cholesterol by an average of 5%. Another study found that eating walnuts for 12 weeks lowered LDL cholesterol by an average of 7%.

Calories in walnut

Walnuts are a calorie-dense food, but they are also a nutrient-dense food. This means that they provide a lot of nutrients for their calorie content.

One ounce (28 grams) of walnuts contains about 185 calories. However, the same ounce of walnuts also contains 18 grams of fat, 4 grams of protein, and 2 grams of fibre.

Vitamins and minerals

Walnuts are a good source of several vitamins and minerals, including:

• Vitamin E: Vitamin E is an antioxidant that can help to protect cells from damage.
• Vitamin B6: Vitamin B6 is important for brain health and metabolism.
• Magnesium: Magnesium is important for muscle and nerve function.
• Manganese: Manganese is important for bone health and metabolism.

 

Walnut diet plan

Walnuts can be incorporated into your diet in a variety of ways. You can eat them directly as a snack or add them to other foods, such as yoghurt, oatmeal, or salads.

Here is a sample walnut diet plan:

• Breakfast: Oatmeal with walnuts and berries
• Lunch: Salad with walnuts, grilled chicken, and quinoa
• Dinner: Salmon with roasted vegetables and walnuts

Other plant compounds in it

Walnuts also contain several other plant compounds that have health benefits. These include:

• Ellagic acid: Ellagic acid is a plant compound with antioxidant and anticancer effects.
• Melatonin: Melatonin is a plant compound that helps to regulate sleep.
• Arginine: Arginine is an amino acid that helps to improve blood flow and lower blood pressure.

Walnuts Can Help Gut

Walnuts are a good source of fibre, which can help to improve gut health. Fibre helps to keep the digestive system healthy and regular. It can also help to promote the growth of beneficial bacteria in the gut.

Help Reduce Blood Pressure

Walnuts have been shown to help reduce blood pressure in several studies. One study found that eating walnuts for 8 weeks lowered blood pressure by an average of 3 mmHg. Another study found that eating walnuts for 12 weeks reduced blood pressure by an average of 4 mmHg.

Health Benefits of Walnuts

Walnuts have been linked to several health benefits, including:

• Improved heart health: Walnuts can help to lower cholesterol levels, improve blood pressure, and reduce the risk of heart disease.
• Reduced risk of stroke: Walnuts can help reduce stroke risk by improving blood flow and lowering blood pressure.
• Improved brain health: Walnuts have improved cognitive function and memory.
• Reduced risk of type 2 diabetes: Walnuts can help to improve blood sugar control and reduce the risk of type 2 diabetes.
• Weight loss: Walnuts can help to promote weight loss by increasing satiety and reducing calorie intake.
• Cancer prevention: Walnuts contain plant compounds that have anticancer effects.

Role in Weight Regulation

Walnuts are a calorie-dense food, but they are also a nutrient-dense food. This means that they provide a lot of nutrients for their calorie content.

Walnuts are also a good source of protein and fibre. Protein and fibre can help to increase satiety and reduce calorie intake.

One study found that eating walnuts as part of a weight loss diet led to greater weight loss than following a weight loss diet without walnuts.

Walnuts Are Rich in Nutrients

Walnuts are a good source of several vitamins and minerals, including:

• Vitamin E: Vitamin E is an antioxidant that can help to protect cells from damage.
• Vitamin B6: Vitamin B6 is important for brain health and metabolism.
• Magnesium: Magnesium is important for muscle and nerve function.
• Manganese: Manganese is important for bone health and metabolism.
• Copper: Copper is important for iron metabolism and immune function.

Heart Health

Walnuts are a good source of healthy fats, which can help to lower cholesterol levels and improve heart health.

One study found that eating walnuts for 8 weeks lowered LDL (bad) cholesterol by an average of 5%. Another study found that eating walnuts for 12 weeks lowered LDL cholesterol by an average of 7%.

Walnuts have also been shown to improve blood pressure and reduce the risk of blood clots.

Brain Health

Walnuts are a good source of omega-3 fatty acids essential for brain health. Omega-3 fatty acids help to improve cognitive function and memory.

One study found that eating walnuts for 6 months improved cognitive function in older adults. Another study found that eating walnuts for 12 weeks improved memory in students.

Phytic acid

Phytic acid is a plant compound that can bind to minerals like iron and zinc and reduce their absorption. However, the phytate content of walnuts is relatively low. In addition, soaking or sprouting walnuts can help to reduce their phytate content.

How to incorporate walnuts into your diet

Walnuts can be incorporated into your diet in a variety of ways. You can eat them as a snack or add them to other foods, such as yoghurt, oatmeal, salads, or baked goods.

Here are some tips for incorporating walnuts into your diet:

• Add walnuts to your oatmeal or yoghurt for a healthy and satisfying breakfast.
• Sprinkle walnuts on your salad for a boost of protein and healthy fats.
• Add walnuts to your baked goods, such as muffins, cookies, and bread.
• Make a walnut pesto to spread on sandwiches or pasta.
• Snack on walnuts throughout the day.

Conclusion

Walnuts are a nutritious and delicious food that can be enjoyed in various ways. They offer several health benefits, including improved heart health, brain health, and weight regulation.

Walnuts are a great option if you are looking for a healthy and delicious snack or food to add to your diet