Walnuts: A Nutrient-Rich Superfood
Walnuts are a type of tree nut that is native to Persia. They are a good source of protein, fiber, and healthy fats, and they contain a variety of vitamins and minerals. Walnuts have been linked to a number of health benefits, including reducing the risk of heart disease, stroke, and type 2 diabetes.
Nutritional Value of Walnuts
One ounce of walnuts (about 14 halves) contains the following nutrients:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams (13 grams of which are unsaturated)
- Carbohydrates: 4 grams
- Fiber: 2 grams
- Sugar: 1 gram
- Vitamin E: 10% of the Daily Value (DV)
- Magnesium: 15% of the DV
- Phosphorus: 11% of the DV
- Copper: 11% of the DV
- Manganese: 10% of the DV
Health Benefits of Walnuts
Walnuts have been linked to a number of health benefits, including:
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Reducing the risk of heart disease. Walnuts are a good source of unsaturated fats, which can help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This can help to reduce the risk of heart disease and stroke.
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Improving brain health. Walnuts are a good source of omega-3 fatty acids, which are important for brain health. Omega-3 fatty acids have been shown to improve cognitive function and memory, and they may also help to protect against Alzheimer's disease and other forms of dementia.
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Reducing the risk of type 2 diabetes. Walnuts are a good source of fiber, which can help to slow down the absorption of sugar into the bloodstream. This can help to improve blood sugar control and reduce the risk of type 2 diabetes.
How to Add Walnuts to Your Diet
Walnuts can be enjoyed in a variety of ways. They can be eaten on their own as a snack, or they can be added to salads, yogurt, oatmeal, or baked goods. Walnuts can also be used to make walnut oil, which is a flavorful and healthy cooking oil.
Conclusion
Walnuts are a delicious and nutritious food that can provide many health benefits. They are a good source of protein, fiber, healthy fats, and vitamins and minerals. Walnuts have been linked to a number of health benefits, including reducing the risk of heart disease, stroke, and type 2 diabetes. Add walnuts to your diet today to enjoy their many health benefits!
How many calories are in Walnuts?
Each 1 walnut half of Walnuts contains 13 calories.
Walnuts 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 |