Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. The seed of the walnut fruits contains significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals.
Walnuts have always been considered as ‘Brain Food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.
Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet. They are also considered as ‘Power food’ since they are believed to improve body stamina.
Nutritional Value Of Walnuts
Thomas and Gebhardt (2006) had conducted extensive research on the nutritional facts about walnuts that have been reported by the USDA National Nutrient Database for standard reference. The important nutritional facts from this research are listed below.
• Nutritional value includes the energy of 190 calories per 1 ounce, or 30 grams.
• Carbohydrate content per 1 ounce is 4 grams.
• Protein found in 1 ounce is 4 grams.
• The total fat content found in 1 ounce is 18 grams, which includes both unsaturated fats and saturated fats.
• Dietary fiber found in them is about 2 grams per ounce.
• The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium.
• Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them include beta-carotene, lutein, and zeaxanthin.
• Phytosterols in walnuts are about 20 mg per 1 ounce.
Improve Heart Function
Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts provides 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.
Boost Bone Health
EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.
Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. The seed of the walnut fruits contains significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals.
Walnuts have always been considered as ‘Brain Food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.
Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet. They are also considered as ‘Power food’ since they are believed to improve body stamina.
Nutritional Value Of Walnuts
Thomas and Gebhardt (2006) had conducted extensive research on the nutritional facts about walnuts that have been reported by the USDA National Nutrient Database for standard reference. The important nutritional facts from this research are listed below.
• Nutritional value includes the energy of 190 calories per 1 ounce, or 30 grams.
• Carbohydrate content per 1 ounce is 4 grams.
• Protein found in 1 ounce is 4 grams.
• The total fat content found in 1 ounce is 18 grams, which includes both unsaturated fats and saturated fats.
• Dietary fiber found in them is about 2 grams per ounce.
• The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium.
• Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them include beta-carotene, lutein, and zeaxanthin.
• Phytosterols in walnuts are about 20 mg per 1 ounce.
Improve Heart Function
Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts provides 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.
Boost Bone Health
EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.