Nutrition Facts and Health Benefits

Nutrition Facts and Health Benefits

Macro and Micronutrients

Walnuts are a nutrient-dense snack, providing a rich source of macro and micronutrients. One ounce of walnuts (about 14 halves) contains:

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• Calories: 185
• Fat: 18.5 grams
• Carbohydrates: 4.3 grams
• Fiber: 2.5 grams
• Protein: 4.3 grams
• Omega-3 fatty acids: 2.5 grams
• Vitamin E: 10% of the Daily Value (DV)
• Copper: 26% of the DV
• Folic acid: 10% of the DV

Fats

Walnuts are primarily made up of monounsaturated and polyunsaturated fats, which can help lower cholesterol and reduce the risk of heart disease.

Polyunsaturated Fats

• Walnut oil is rich in polyunsaturated fats, including omega-3 fatty acid alpha-linolenic acid (ALA).
• ALA is an important precursor to EPA and DHA, important for heart health.

Antioxidants

Walnuts are rich in antioxidants, including polyphenols and polyunsaturated fatty acids, which help protect against oxidative stress and inflammation.

Brain Health

Walnuts are also a rich source of antioxidants and neuroprotective compounds, which may help slow the progression of age-related cognitive decline.

Heart Health

Eating walnuts regularly has been shown to help lower cholesterol levels and reduce the risk of heart disease.

Cancer Prevention

The antioxidant and omega-3 fatty acid content in walnuts may help reduce the risk of colon and prostate cancer.

Other Potential Health Benefits

• May improve immune function
• May reduce inflammation
• May improve bone health
• May reduce oxidative stress

Allergy Warning

Walnuts are a common allergenic food, and individuals with a walnut allergy should avoid consuming them. Symptoms of a walnut allergy can include anaphylaxis, hives, and swelling.

Reducing Mineral Absorption

Phytic acid, a compound found in walnuts, can impair the absorption of minerals such as iron and zinc. However, this is typically of no concern for individuals who eat a balanced diet.

Conclusion

Walnuts are a nutrient-dense snack that provides a wealth of health benefits. With their unique blend of omega-3 fatty acids, antioxidants, and other compounds, walnuts may be a valuable addition to a healthy diet.

Frequently Asked Questions

Q: What are the main health benefits of walnuts?
A: Walnuts have been shown to support heart health, reduce the risk of certain cancers, and improve brain function.

Q: What is the recommended daily intake of walnuts?
A: The recommended daily intake of walnuts is 1 ounce (28g) per day.

Q: Are walnuts a good source of protein?
A: Yes, walnuts are a good source of protein, providing about 4 grams per ounce.

Q: Can walnuts improve cognitive function?
A: Yes, some studies have shown that eating walnuts regularly can improve cognitive function and reduce the risk of age-related cognitive decline.

Q: Are there any potential side effects of eating walnuts?
A: Walnuts are generally safe to eat, but individuals with a walnut allergy should avoid consuming them.