Nutrition Facts of Walnut

Nutrition Facts of Walnuts

1. Nutrition Facts

Nutrient Amount per serving (30g)
Calories 200
Total Fat 18g
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 4g
Dietary Fiber 2g
Total Sugars 1g
Protein 5g
Vitamin D 0mcg
Calcium 30mg
Iron 0.7mg
Potassium 125mg

Serving size: 30g

2. Information and Health Benefits of Walnuts

Walnuts are edible seeds derived from the Juglans genus tree. They are highly nutritious and provide various health benefits. Here are some key details:

Walnuts are excellent sources of plant-based omega-3 fatty acids, including alpha-linolenic acid (ALA), which is beneficial for heart health. They are also rich in antioxidants, vitamins, and minerals.

Health benefits of walnuts:

Heart Health

The omega-3 fatty acids in walnuts help reduce inflammation and support heart health. They may help lower LDL cholesterol levels, improve blood pressure, and reduce the risk of cardiovascular diseases.

Brain Function

Walnuts contain antioxidants and other compounds that may support brain health and enhance cognitive function. Regular consumption of walnuts may improve memory, concentration, and overall brain function.

Weight Management

Despite being energy-dense, walnuts can be included in a well-balanced diet for weight management. They are rich in fiber and protein, which help increase satiety and regulate appetite. Incorporating walnuts into meals can help control hunger and promote healthy weight loss.

Anti-Inflammatory Properties

Walnuts contain polyphenolic compounds that possess anti-inflammatory properties. Regular consumption may help reduce inflammation in the body, providing potential benefits for managing chronic diseases like arthritis, asthma, and certain types of cancer.

3. Frequently Asked Questions (FAQ)

Q: How many walnuts should I consume per day?

A: It is recommended to consume about 1 ounce or 28 grams of walnuts per day, which is roughly a handful or 14 walnut halves.

Q: Are walnuts suitable for people with nut allergies?

A: Individuals with nut allergies should avoid consuming walnuts or any other nuts. Allergic reactions can range from mild to severe, and it is important to consult with a healthcare professional for personalized advice.

Q: Can walnuts help lower cholesterol levels?

A: Yes, walnuts have been shown to help lower LDL (bad) cholesterol levels when consumed as part of a balanced diet. The omega-3 fatty acids and other nutrients in walnuts contribute to improved heart health.

Q: Can walnuts be incorporated into different dishes and recipes?

A: Absolutely! Walnuts can be added to various dishes, such as salads, oatmeal, baked goods, and even used as a crust for proteins. They add a delightful crunch, distinct flavor, and provide added nutritional value to meals.

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