This is one of the most concentrated food sources of nutrients provided by nature. Walnuts are a very common ingredient of our daily life. We consume walnuts in chocolates, in cakes, in cookies and more.
It is the nut with the highest caloric content (642kcal/100g) due to its high fat content (oil)
Walnut contain high quality protein more than peanuts and about the same as almond. Walnut contains healthy Vitamin B Complex groups like folates, riboflavin, thiamin and more. Thiamin is necessary for the function of the heart as well as the stability of the nervous system, walnuts are one of the richest sources of vitamin B6 also known as pyridoxine. VitaminB6 is involved in proper brain function as well as red blood cell production. Those who are expecting (pregnant women) can gain a lot from having walnut daily
Walnuts have the highest amount of polyunsaturated "good" fat, they are the only nut with extremely high levels of omega-3 fatty acids, (Flax seed has the best for seeds) walnuts contain relatively high levels of l-arginine, an essential amino acid that can help fight hypertension. Due to the high levels of omega-3 fatty acids in the walnuts they are very beneficial to the cardiovascular system. It has been found that just a few walnuts per day can help to reduce blood pressure so those with high blood pressure take note! The Omega 3 Fatty acids present in the Walnuts are also good for the brain. Having food rich in Omega 3 fatty acids keep the nervous system working smoothly and improves your memory
A Clinical Nutrition journal published results showing that eating walnuts can lower our LDL cholesterol by 9 to 10%. A Dietetic Association journal showed that walnuts can diminish the extent of heart damage after a heart attack. And another study showed that eating a walnut-rich diet, besides lowering our dangerous LDL cholesterol, could lower our lipoprotein cholesterol, thus lowering our risk of developing blood clots, which could cause atherosclerosis
Walnuts contain an essential fatty acid in them called alpha linolenic acid. This alpha linolenic acid and its compounds have been associated with bones that have grown stronger and healthier
Walnuts have melatonin and this compound is said to be associated with better sleep patterns. Also the omega 3 fatty acids keep blood pressure low helping you relive stress
Walnuts are really beneficial for immunity. Walnuts have high amounts of anti-oxidants in them that help in keeping your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day to keep yourself fit as a fiddle.
1 oz=7 walnuts: Protein 4.32 g, Vit. A 6 Int'l Units, Beta Carotene 3 mcg, Vit. E .20 mg, Calcium .28 mg, Magnesium .45 mg, Potassium 125 mg, Fiber 1.0 g, mono fat 2.533g, poly fat 13.374 g, saturated fat 1.737 g, folate 14 mcg, selenium 1.4 mcg. Calories 185