Walnut trees are native to eastern North America, but they are also widely planted in China, Iran, and California and Arizona in the United States.
A wrinkled, globe-shaped nut lies behind the husk of the walnut fruit. To be marketed commercially, the walnut is divided into two flat segments.
Walnuts can be purchased raw or roasted, salted or unsalted.
This article examines the nutritional value of walnuts, as well as its potential health benefits, how to include more walnuts in your diet, and any potential health hazards associated with walnut consumption.
Nutritional breakdown
According to the National Nutrient Database of the United States Department of Agriculture (USDA), 1 cup of unbranded organic walnuts (30 grams) contains a reliable source
Energy: 200 calories
Carbohydrate 3.89 grams (g)
Sugar: 1 g
Fiber: 2 g
Protein: 5 g
Fat: 20 g
Calcium: 20 milligrams (mg)
Iron: 0.72 mg
Sodium: 0 mg
Walnuts are also a good source of:
manganese
copper
magnesium
phosphorus
vitamin B6
iron
They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.
Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.
The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.
Health benefits
Plant-based diets of various kinds have long been linked to a lower risk of a variety of lifestyle-related illnesses.
Walnuts may have health benefits such as improving cardiovascular and bone health, lowering the risk of gallbladder disease, and treating epilepsy.
Heart health
Walnuts include monounsaturated and polyunsaturated fatty acids, which have been demonstrated to lower LDL cholesterol and triglyceride levels.
As a result, the risk of cardiovascular disease, stroke, and heart attack is reduced.
According to a study published in the British Journal of Nutrition, persons who eat nuts more than four times per week had a 37 percent lower risk of coronary heart disease than those who never or seldom eat nuts.
Scientists reported the results of a small investigation in 2013, indicating that Trusted Source:
Endothelial function may be aided by walnut oil.
Whole walnuts can help with the removal of "bad" LDL cholesterol.
According to the findings of a meta-analysis published in 2009, a walnut-rich diet is connected to improved lipid and cholesterol profiles. Walnuts may also aid to lower oxidative stress and inflammation, according to the study.
The Food and Drug Administration (FDA) of the United States approved the claim Trusted Source for food labelling on a variety of nuts, including walnuts, in 2003.
Controlling your weight
Nut consumption is linked to increased levels of energy utilization while resting, according to research published in the Asia Pacific Journal of Clinical Nutrition.
In studies comparing weight loss with diets that included or excluded nuts, those who ate nuts in moderation lost more weight.
Women who reported infrequently consuming nuts had a higher incidence of weight gain during an 8-year period than those who ate nuts two times a week or more, according to a study published in the American Journal of Clinical Nutrition.
Gallstone disease
According to another study in the American Journal of Clinical Nutrition, frequent nut consumption is associated with a reduced risk of cholecystectomy, an operation to remove the gallbladder.
In over a million people documented over 20 years, women who consumed more than 5 ounces of nuts a week had a significantly lower risk of cholecystectomy than women who ate less than 1 ounce of nuts each week.
Walnuts are a good source of the mineral copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.
Osteoporosis is a condition where bones become thinner and less dense, making them easier to fracture and break.
More research is needed on the effects of marginal copper deficiency and on the potential benefits of copper supplements to prevent and manage osteoporosis.
Copper also plays an important role in the maintenance of collagen and elastin, major structural components of the body.
Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the building blocks for bone. This can lead to a range of issues, including joint dysfunction.
Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper.
Magnesium, another mineral in walnuts, is important for bone formation as it helps with the absorption of calcium into the bone.
Walnut consumption
Nuts are prone to getting rancid due to their high fat content. Although rancid nuts are not harmful, they have a strong flavour that some people dislike.
Walnuts can be stored in their shells in a cold, dark, and dry location to extend their shelf life.
They can be kept for over a year if kept in a refrigerator below 40 degrees Fahrenheit or a freezer below 0 degrees Fahrenheit.
If you wish to keep them at room temperature, freeze them for at least 48 hours at 0 degrees Fahrenheit to kill any bugs.
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