Walnut nutrition facts include healthy fats and other nutrients, including vitamins, minerals, and antioxidants. Naturally occurring compounds present in walnuts may help reduce the risk of several lifestyle disorders, such as heart disease, obesity, and type 2 diabetes mellitus. A cup of walnuts every day can help you get all the benefits of walnuts.
Walnut Nutrition Facts
According to the U.S. Department of Agriculture, a 1-ounce (approximately 30 grams) serving of walnuts provides:
Calories: 185 kcalWater: 4%Protein: 4.3 gramsCarbs: 3.9 gramsSugar: 0.7 gramsFiber: 1.9 gramsFat: 18.5 grams
From this table, it can be observed that walnuts contain only 3.9 grams of carbs per ounce and hence are ideal for low-carb diets.
Walnuts are amazing for brain and heart health (Image via Unsplash/Robina Weermeijer)
Walnut Nutrition Facts: Benefits of Eating Walnuts
The nutrition profile of walnuts includes various categories of nutrients. They are listed below along with their functions:
Copper: This mineral is essential for heart health. It also helps with bone, nerve, and immune system function.Folic acid: Also known as folate or vitamin B9, it has many important biological functions in the body. Folic acid deficiency during pregnancy may cause birth defects in the newborn.Phosphorus: It is a mineral that is mainly present in bones. It has other functions in protein structure as well.Vitamin B6: Responsible for the proper functioning of your immune system and nervous system. Vitamin B6 deficiency is associated with anemia.Manganese: This trace mineral is found in all nuts, whole grains, fruits, and vegetables. It is required for various enzymatic functions in the body. Manganese works as a cofactor in several enzymes.Vitamin E: Among all nuts, walnuts contain high levels of gamma-tocopherol, which is a special form of vitamin E. This compound is known for its antioxidant properties.
Walnut Nutrition Facts: Other Compounds
Beneficial plant compounds in walnuts include:
Ellagic acid: This antioxidant is found along with other chemically related compounds like ellagitannins. Ellagic acid is associated with a reduced risk of heart disease and cancer.Catechin: It is a…