The Mighty Walnut: A Nutritional Powerhouse
Walnuts, the flavorful and crunchy nuts, are not just a delightful treat but also a nutritional powerhouse. Packed with essential nutrients, vitamins, and minerals, walnuts offer a wide range of health benefits. Let's delve into the remarkable nutritional profile of walnuts:
Nutritional Composition
Each walnut half (approximately 13 calories) contains an impressive array of nutrients:
- Calories: 13
- Protein: 0.3g
- Fat: 1.3g (mostly polyunsaturated and monounsaturated fats)
- Carbohydrates: 0.3g
- Fiber: 0.1g
- Sugar: 0.1g
Health Benefits of Walnuts
The nutritional richness of walnuts translates into numerous health benefits:
- Heart Health: Walnuts are renowned for their high content of omega-3 fatty acids, which have been shown to reduce inflammation, improve cholesterol levels, and protect against heart disease.
- Brain Function: Walnuts are a rich source of antioxidants, including vitamin E and polyphenols, which help protect brain cells from damage and improve cognitive function.
- Gut Health: The fiber in walnuts promotes regularity and supports a healthy digestive system.
- Bone Health: Walnuts contain calcium, magnesium, and phosphorus, all of which are essential for maintaining strong and healthy bones.
- Anti-Inflammatory Properties: Walnuts possess anti-inflammatory compounds that can help reduce chronic inflammation, which is linked to various health conditions.
Incorporating Walnuts into Your Diet
Walnuts can be enjoyed in a variety of ways to reap their nutritional benefits:
- As a standalone snack
- Added to salads, yogurt, or oatmeal
- Used in baking, such as muffins, cookies, and bread
- Ground into a flour for use in gluten-free recipes
Walnuts are a versatile and delicious addition to a healthy diet. Their nutritional value makes them a valuable choice for those seeking to improve their overall health and well-being.
How many calories are in Walnut?
Each 1 walnut half of Walnut contains 13 calories.
Walnut Nutritional Information
| Nutrient | Amount per 1 walnut half (2g) |
|---|---|
| Calories | 13 Calories |
| Protein | 0.3g |
| Fat | 1.3g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 0.3g |
| Dietary Fiber | 0.1g |
| Sugar | 0.1g |
| Sodium | 0mg |
| Potassium | 0.009mg |
| Calcium | 0.002mg |
| Iron | 0.0001mg |