Nutritional info.
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Walnuts: Nutritional Value and Health Benefits

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.

Folates98 µg24%
Niacin1.125 mg7%
Pantothenic acid0.570 mg11%
Pyridoxine0.537 mg41%
Riboflavin0.150 mg11.5%
Thiamin0.341 mg28%
Vitamin A20 IU0.5%
Vitamin C1.3 mg2%
Vitamin E20.83 mg139%
Vitamin K2.7 µg2%
Calcium98 mg10%
Copper1.5 mg167%
Iron2.9 mg36%
Magnesium158 mg39.5%
Manganese3.4 mg148%
Phosphorus346 mg49%
Selenium4.9 µg9%
Zinc3.09 mg28%
Nutritional Facts

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

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