Nutritional Profile (per 1 ounce or about 28g of walnuts):
Calories: 185

Carbohydrates: 4g

Fiber: 2g

Sugars: 1g

Protein: 4g

Fat: 18g (mostly healthy unsaturated fats)

Monounsaturated Fat: 2.5g

Polyunsaturated Fat: 13g (including omega-3 fatty acids)

Vitamins:

Vitamin E: An antioxidant that supports skin and immune health.

B Vitamins: Including B6, folate, and thiamine, which help support metabolism and energy production.

Minerals:

Magnesium: Important for muscle function, nerve function, and bone health.

Phosphorus: Supports strong bones and teeth.

Copper: Essential for iron absorption and maintaining healthy connective tissues.

Manganese: Important for metabolism, bone formation, and antioxidant defense.

Health Benefits of Walnuts:
Heart Health:

Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), a plant-based omega-3 fat. Omega-3s have been shown to help reduce inflammation, lower blood pressure, and improve cholesterol levels, thereby reducing the risk of heart disease. Regular walnut consumption can also help improve blood vessel function and lower bad cholesterol (LDL).

Brain Function:

Walnuts are often considered “brain food” because of their high content of omega-3 fatty acids, antioxidants, and vitamin E. These nutrients are important for supporting brain function, enhancing memory, and reducing cognitive decline as we age. Some studies suggest that walnuts may even have a protective effect against neurodegenerative diseases like Alzheimer’s.

Rich in Antioxidants:

Walnuts are packed with antioxidants, including vitamin E, polyphenols, and melatonin. These compounds help protect the body from oxidative stress, neutralizing harmful free radicals and reducing inflammation, which can contribute to chronic diseases.

Supports Weight Management:

Although walnuts are calorie-dense, they may help with weight management. The healthy fats, fiber, and protein in walnuts promote feelings of fullness, which can help prevent overeating. Additionally, some studies suggest that the fat in walnuts may not be fully absorbed by the body, contributing fewer calories than expected.

Promotes Gut Health:

The fiber content in walnuts supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This can help maintain a healthy microbiome, which is linked to improved immunity and overall health.

Anti-Inflammatory Effects:

Walnuts have natural anti-inflammatory properties, which can be beneficial for reducing inflammation in the body. Chronic inflammation is a key driver of many diseases, including heart disease, diabetes, and arthritis.