Walnut

"Wonderful Walnuts and Their Health Benefits"

Walnuts are high in polyunsaturated fat, fiber, thiamin, vitamin B6, and minerals such as phosphorus, magnesium, zinc, copper and manganese. In addition, walnuts are a source of iron and potassium (1,2).

It has been proved that a daily intake of 30 g of walnuts contributes to the improvement of the elasticity of blood vessels (3). Walnuts may also help to reduce the risk of heart disease and have also been shown to lower LDL “bad” cholesterol and blood pressure, two major risk factors for cardiovascular disease (4).

Also, evidence from animal and human studies suggests that dietary consumption of walnuts may help improve cognitive function (brain health) and may also reduce the risk of other diseases, such as cardiovascular disease, depression and type 2 diabetes, which are risk factors for the development of dementia (5).

So now you know the health benefits of walnuts discover the how to include them in your daily diet with our amazing walnut recipes.

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	3.52	1.00
Energy	kcal	691	196
Energy	kJ	2889	819

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	3.52	1.00
Energy	kcal	691	196
Energy	kJ	2889	819
Protein	g	9.17	2.60
Total lipid (fat)	g	71.97	20.40
Ash	g	1.49	0.42
Carbohydrate, by difference	g	13.86	3.93
Fiber, total dietary	g	9.6	2.7
Sugars, total	g	3.97	1.13
Sucrose	g	3.90	1.11
Glucose (dextrose)	g	0.04	0.01
Fructose	g	0.04	0.01
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Starch	g	0.46	0.13
Minerals
Calcium, Ca	mg	70	20
Iron, Fe	mg	2.53	0.72
Magnesium, Mg	mg	121	34
Phosphorus, P	mg	277	79
Potassium, K	mg	410	116
Sodium, Na	mg	0.0	0.0
Zinc, Zn	mg	4.53	1.28
Copper, Cu	mg	1.200	0.340
Manganese, Mn	mg	4.500	1.276
Selenium, Se	µg	3.8	1.1
Fluoride, F	µg	10.0	2.8
Vitamins
Vitamin C, total ascorbic acid	mg	1.1	0.3
Thiamin	mg	0.660	0.187
Riboflavin	mg	0.130	0.037
Niacin	mg	1.167	0.331
Pantothenic acid	mg	0.863	0.245
Vitamin B-6	mg	0.210	0.060
Folate, total	µg	22	6
Folic acid	µg	0.0	0.0
Folate, food	µg	22	6
Folate, DFE	µg	22	6
Choline, total	mg	40.5	11.5
Betaine	mg	0.7	0.2
Vitamin B-12	µg	0.00	0.00
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	3	1
Retinol	µg	0.0	0.0
Carotene, beta	µg	29	8
Carotene, alpha	µg	0.0	0.0
Cryptoxanthin, beta	µg	9	3
Vitamin A, IU	IU	56	16
Lycopene	µg	0.0	0.0
Lutein + zeaxanthin	µg	17	5
Vitamin E (alpha-tocopherol)	mg	1.40	0.40
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.39	0.11
Tocopherol, gamma	mg	24.44	6.93
Tocopherol, delta	mg	0.47	0.13
Vitamin D (D2 + D3)	µg	0.0	0.0
Vitamin D	IU	0.0	0.0
Vitamin K (phylloquinone)	µg	3.5	1.0
Lipids
4:0	g	0.000	0.000
Fatty acids, total saturated	g	6.180	1.752
6:0	g	0.000	0.000
8:0	g	0.000	0.000
10:0	g	0.000	0.000
13:0	g	0.000	0.000
12:0	g	0.000	0.000
14:0	g	0.000	0.000
15:0	g	0.000	0.000
16:0	g	4.366	1.238
18:0	g	1.745	0.495
20:0	g	0.069	0.020
17:0	g	0.000	0.000
Fatty acids, total monounsaturated	g	40.801	11.567
22:0	g	0.000	0.000
24:0	g	0.000	0.000
16:1 undifferentiated	g	0.000	0.000
14:1	g	0.000	0.000
18:1 undifferentiated	g	40.594	11.508
20:1	g	0.207	0.059
24:1 c	g	0.000	0.000
22:1 undifferentiated	g	0.000	0.000
18:2 undifferentiated	g	20.628	5.848
Fatty acids, total polyunsaturated	g	21.614	6.128
20:2 n-6 c,c	g	0.000	0.000
18:3 undifferentiated	g	0.986	0.280
18:4	g	0.000	0.000
20:3 undifferentiated	g	0.000	0.000
20:4 undifferentiated	g	0.000	0.000
20:5 n-3 (EPA)	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
Cholesterol	g	0.0	0.0
Stigmasterol	mg	3	1
22:6 n-3 (DHA)	g	0.000	0.000
Beta-sitosterol	mg	117	33
Campesterol	mg	6	2
Amino Acids
Tryptophan	g	0.093	0.026
Threonine	g	0.306	0.087
Isoleucine	g	0.336	0.095
Leucine	g	0.598	0.170
Lysine	g	0.287	0.081
Methionine	g	0.183	0.052
Cystine	g	0.152	0.043
Phenylalanine	g	0.426	0.121
Tyrosine	g	0.215	0.061
Valine	g	0.411	0.117
Arginine	g	1.177	0.334
Histidine	g	0.262	0.074
Alanine	g	0.397	0.113
Aspartic acid	g	0.929	0.263
Glutamic acid	g	1.829	0.519
Glycine	g	0.453	0.128
Proline	g	0.363	0.103
Serine	g	0.474	0.134
Others
Alcohol, ethyl	g	0.0	0.0
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 12155, g = gram mg = milligram mcg = microgram IU = International Unit

References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Kris-Etherton PM. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014 Apr;144(4 Suppl):547S-554S.

5. Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), E550. https://doi.org/10.3390/nu12020550