The flesh of the walnut and the skin are rich in antioxidants that have tremendous health benefits. (2, 3)
Nutritional Value of Walnuts
When examining the nutritional value of walnuts, it becomes easy to see just why walnuts are so good for you.
Walnuts are good for both men and women because they contain a lot of protein, vitamins, minerals, and antioxidants.
1 oz. (28 g) of walnuts are approximately 14 halves. An ounce of walnuts contains 185 calories , 45 mg magnesium, and nearly 2 g of dietary fiber, which is 8% of your recommended daily fiber intake. 1/4 cup of shelled walnuts contains 164 calories. (4)
1 oz. (28 g) of walnuts (7 walnuts) contains 4.3 g protein.
A serving of 14 walnut halves contains 4 grams of carbohydrates and have a low glycemic index. (4)
A daily serving of walnuts can also be good for your health because they contain healthy fats. Walnuts contain a unique combination of polyunsaturated fatty acids – n-6 (linoleate) and n-3 (linolenate). These healthy fats have been associated with improved cardiovascular health. (5, 6)
As well as containing healthy fatty acids, walnuts are also a good source of vitamins and minerals that can help to keep you healthy. According to the United States Department of Agriculture, 1/4 cup of chopped walnuts (approx. 30 grams) contains 50% of your daily manganese requirements (RDI), 23% of your copper RDI, 11% or your magnesium RDI, and nearly 5% of your iron RDI. (7, 4)
Walnuts contain a lot of antioxidants
One of the reasons that eating 2 or 3 walnuts per day is so good for you is that they are jam-packed with antioxidants.
Most nuts and seeds contain polyphenols – important antioxidants that are necessary for good health. When it comes to antioxidants in walnuts, it seems that walnuts stand out among other nuts.
The journal Critical Reviews in Food Science and Nutrition reported in 2017 that walnuts have strong health-promoting effects. Scientists have discovered that walnuts are one of the most important sources of polyphenols. These antioxidants also help to reduce inflammation and can help prevent various chronic diseases like cancer, cardiovascular disease, and neuro-degenerative diseases. (8)
Walnuts are a rich source of omega-3 fatty acids (ALA)
Because raw walnuts are such a great source of omega-3 fatty acids, you can call walnuts a heart-healthy nut. A one-ounce serving (28 g) of walnuts contains 2.57 gram of beneficial omega-3 fatty acids. (9)
According to scientific research, walnuts contain one of the highest levels of omega-3 of any nut. (10) What’s more, walnuts contain a type of omega-3 fatty acid called alpha-linolenic acid (ALA).
Studies have shown that walnuts are one of the best sources of ALA fatty acids. One study found that consuming a few walnuts daily for 3 weeks significantly increased ALA levels and eicosapentaenoic acids (EPA) levels in the blood. (11)
The rich source of ALA omega-3 in walnuts has significant benefits for your heart health. Studies show that regularly consuming ALA fatty acids lowers your risk of cardiovascular disease. (12)
Why Walnuts are the Nut That Surpasses All Other Nuts
The nutritional value of walnuts means that they are the champion among nuts.
Joe Vinson, PHD, a chemistry professor from the University of Scranton, analyzed different types of raw and roasted nuts. His study concluded that not only should we increase the consumption of nuts, but also that there is a nut that surpasses all its counterparts in terms of the health benefits. (13)
According to Dr. Vinson’s research, walnuts are the best among nuts. They rank better than pistachios, almonds, pecans, cashews, Brazil nuts, hazelnuts, and macadamia nuts.
Vinson’s study showed that walnuts have more polyphenols and a higher antioxidant potency when compared to other nuts that were analyzed. Furthermore, antioxidants from walnuts are thought to be 15 times more potent than vitamin E, which is known as a strong antioxidant. Antioxidants destroy free radicals and thus prevent cell changes that can lead to the development of serious disease. (43)
