- Walnuts are rich in omega 3 fatty acids, which have been shown to help improve heart health. Fresh raw walnuts are rich in monounsaturated fatty acids (72%) such as amino acid 1-arginine and oleic acid. It also contains essential fatty acids (EFAs) such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Including walnuts in any diet can help prevent coronary heart disease by supporting a healthy lipid source.
- Walnuts help to control weight by giving a feeling of satiety.
- Walnuts contain copper and phosphorus, both of which are necessary to maintain optimal bone health. Essential fatty acids in walnuts secure the body's bone health. They can increase the absorption and accumulation of calcium while reducing urinary calcium excretion.
- Walnut ranks second after blackberry on the list of 'antioxidant-rich' foods. Rare powerful antioxidants, such as quinone juglon, tannin tellimagrandin and flavonol morin found in walnuts, have free radical cleansing power. These antioxidants also help prevent liver damage from chemicals.
- Walnuts, together with EFAs, provide the body with minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium. These minerals contribute to metabolic activities such as growth and development, sperm production, digestion and nucleic acid synthesis.
- Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer's disease, and cancer, and can cause oxidative stress. The polyphenols in walnuts can help fight this oxidative stress and inflammation. A polyphenol subgroup called ellagitannins can be specifically included. The beneficial bacteria in your intestines turn the elastic ones into compounds called urolithins that have been found to protect against inflammation. The amino acid arginine in ALA omega-3 oil, magnesium, and walnuts can also reduce inflammation.
- Walnuts contain a compound called melatonin, which is responsible for delivering messages about the cycle of light and darkness to the body. Since melatonin is already synthesized by the body, walnut consumption raises the blood levels of melatonin, thereby causing sleep. Therefore, eating walnuts can be a great way to improve sleep.
- Eating walnuts improves sperm quality in healthy young men, says researchers. According to another study, eating 75 grams of walnuts per day increases the viability, motility and morphology of sperm in healthy men aged 21 to 35 years.
- Eating a handful of walnuts three times a week is the key to a longer life. Scientists have discovered that these edible seeds reduce the risk of dying from cancer by 40 percent and at least 55 percent from cardiovascular disease.
- Regular consumption of walnuts helps establish a strong immune system, which can prevent the emergence of various diseases.
Calorie 654 kcal
Carbohydrate 13.7 g
Fiber 6.7 g
Protein 15.2 g
Oil 65.2 g
Cholesterol 0.0 mg
Vitamin A 20.0 IU
Vitamin C 1.7 mg
Potassium 441.0 mg
Calcium 98.0 mg
Iron 2.9 mg