Walnuts

Walnuts are a healthy and tasty snack food. They have relatively high level of protein and fat, they are filling, so a small amount will go a long way. Walnuts are rich in Omega 3 fatty acids and as such help fight heart disease. The inclusion of walnuts in the diet is recommended for a dietary source of polyunsaturated fatty acids and other nutrients. These are nuts in a shell and can be eaten in replacement to meats and cheese.

Nutrition of Walnuts

Walnut also is a high calorie food. It contains 618 calories for every 100 g. Walnut contains excellent levels of folate. Though walnut is rich in oil, it low in cholesterol. Walnut is an excellent source of manganese and copper. They also contain very good levels of magnesium and phosphorous. Good levels of zinc, iron, calcium and selenium can also be found in walnut. They also contain traces of iodine. Walnuts are low in sodium. Walnuts contain excellent levels of vitamin B6, thiamin (B1) and pantothenic acid. They also contain very good levels of vitamin E, niacin (b3) and riboflavin (b2). They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Nuts in general are also high in plant sterols and fat – but generally good fat which helps in lowering cholesterol.

Health Benefits of Walnut

Regular consumption of walnuts helps in lowering cholesterol levels.
Controlling  blood sugars, and improving cardiovascular functions.
They contain unsaturated fats and little cholesterol, significant amount of omega-3 and antioxidant properties.
Walnuts can help prevent gallstones.
Walnuts are one of the best sources of protein.
Food for vegetarians who have a requirement of omega-3 fatty acid and cant eat fishes.
It also helps to keep skin well protected from dryness.

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