Nutritional Value of Walnuts
Walnuts are a rich source of energy and hold many health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellbeing
They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.
| NUTRIENTS | NUTRIENT CONTENT(/100g) | % DAILY VALUE |
|---|---|---|
| Folates | 98 µg | 24% |
| Niacin | 1.125 mg | 7% |
| Pantothenic acid | 0.570 mg | 11% |
| Pyridoxine | 0.537 mg | 41% |
| Riboflavin | 0.150 mg | 11.5% |
| Thiamin | 0.341 mg | 28% |
| Vitamin A | 20 IU | 0.5% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin E | 20.83 mg | 139% |
| Vitamin K | 2.7 µg | 2% |
| NUTRIENT | NUTRIENT VALUE (/100g) | % DAILY VALUE |
|---|---|---|
| Calcium | 98 mg | 10% |
| Copper | 1.5 mg | 167% |
| Iron | 2.9 mg | 36% |
| Magnesium | 158 mg | 39.5% |
| Manganese | 3.4 mg | 148% |
| Phosphorus | 346 mg | 49% |
| Selenium | 4.9 µg | 9% |
| Zinc | 3.09 mg | 28% |
Benefits of Walnuts
1. As an Antioxidant
Walnuts have higher antioxidant activity than any other common nut.
This activity comes from vitamin E, melatonin and polyphenols, which are particularly high in the papery skin of walnuts.
Eating a walnut-rich meal prevents oxidative damage of “bad” LDL cholesterol.
This is beneficial because oxidized LDL is prone to build up in your arteries, causing atherosclerosis .
2. Rich Source of Omega-3s
Walnuts are significantly higher in omega-3 fat, providing 2.5 grams per 1-ounce (28-gram) serving.
Adequate intake is 1.6 and 1.1. grams per day for men and women respectively.
It lowers your risk of dying from heart disease by 10%
3. Decreases Inflammation
Inflammation is the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer.
The polyphenols in walnuts helps fight oxidative stress and inflammation.
Omega-3 fat, magnesium and the amino acid arginine in it decreases inflammation.
4. Promotes healthy gut
It is suggested if your gut is rich in health-promoting bacteria and other microbes, you’re more likely to have a healthy gut and good overall health.
An unhealthy composition of your microbiota contributes to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease and cancer.
Eating walnut may be one way to support the health of your microbiota and your gut.
5. Supports weight control
Walnuts are calorie dense, but the energy absorbed from them is 21% lower than expected.
What’s more, eating walnuts may even help control your appetite!
6. Supports healthy Aging
As you age, good physical functioning is essential for maintaining your mobility and independence.
One thing that may help maintain your physical abilities is healthy eating habits.
Though high in calories, they are packed with essential vitamins, minerals, fibre, fats and plant compounds that may help support good physical functioning as your age
