Walnuts

Walnuts are a powerhouse of nutrients and offer a range of health benefits. Here are some of the key advantages:

1. Rich in Antioxidants: Walnuts contain high levels of antioxidants, which help protect your body from damage caused by free radicals.

2. Heart Health: They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats can help reduce inflammation and lower the risk of heart disease.

3. Brain Health: Walnuts are often referred to as “brain food” because they contain essential nutrients like DHA (a type of omega-3 fatty acid), which supports brain health and cognitive function.

4. Weight Management: Despite being calorie-dense, walnuts can help with weight management. They are high in protein and fiber, which can keep you feeling full and satisfied, reducing the likelihood of overeating.

5. Gut Health: Walnuts are a good source of dietary fiber, which promotes healthy digestion and supports a balanced gut microbiome.

6. Anti-Inflammatory Properties: The polyphenols and omega-3s in walnuts can help reduce inflammation in the body, which is linked to various chronic diseases.

7. Blood Sugar Control: Eating walnuts may help regulate blood sugar levels due to their low glycemic index and healthy fat content.

8. Bone Health: They provide important minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong bones.

Incorporating a handful of walnuts into your daily diet can contribute to overall health and well-being. Just remember to enjoy them in moderation!

Here's a quick rundown of their nutritional value per 100 grams:

• Calories: 654 kcal

• Protein: 15.2 grams

• Fat: 65.2 grams

  • Saturated fat: 6.1 grams

  • Polyunsaturated fat: 47.2 grams

  • Monounsaturated fat: 8.9 grams

• Carbohydrates: 13.7 grams

  • Sugars: 2.6 grams

  • Dietary fiber: 6.7 grams

• Vitamins and Minerals:

  • Vitamin E: 0.7 mg

  • Vitamin B6: 0.54 mg

  • Folate: 98 µg

  • Magnesium: 158 mg

  • Phosphorus: 346 mg

  • Potassium: 441 mg

  • Iron: 2.9 mg

  • Zinc: 3.1 mg

Walnuts are particularly known for their high content of polyunsaturated fats, including omega-3 fatty acids, which are great for heart health. They also provide a good amount of protein and fiber, making them a healthy snack option.