Walnuts are a nutrient-dense food that provides a wide range of essential nutrients. A one-ounce (28g) serving of walnuts contains approximately 185 calories, 4 grams of protein, 18 grams of fat (mostly healthy monounsaturated and polyunsaturated fats), 4 grams of carbohydrates, and 2 grams of fiber. They are also a good source of vitamins and minerals, including vitamin E, magnesium, and phosphorus.
Walnuts are particularly known for their high omega-3 fatty acid content, which is beneficial for heart health. They also contain antioxidants, such as polyphenols and vitamin E, that help protect the body from oxidative stress and inflammation.
Nutrition Information For Walnuts
2. Health Benefits of Walnuts
Consuming walnuts as part of a balanced diet can have numerous health benefits. Studies have shown that including walnuts in your diet can help improve cardiovascular health by lowering cholesterol levels and reducing inflammation in the body. The omega-3 fatty acids in walnuts have also been linked to improved brain function and reduced risk of cognitive decline.
In addition to their heart-healthy properties, walnuts may also help with weight management. The combination of protein, healthy fats, and fiber in walnuts can help you feel full and satisfied, making them a good snack option for curbing hunger between meals.
3. How to Incorporate Walnuts Into Your Diet
There are many delicious ways to enjoy the nutritional benefits of walnuts. You can sprinkle chopped walnuts on top of oatmeal or yogurt, add them to salads for extra crunch, or blend them into smoothies for added protein and nutrients. Walnuts can also be used in baking recipes, such as banana bread or muffins, for a tasty and nutritious twist.
Remember to enjoy walnuts in moderation, as they are calorie-dense. A small handful of walnuts (about 1 ounce) is a good serving size to reap the health benefits without overdoing it on calories. Incorporating walnuts into your diet can be a simple and delicious way to boost your overall nutrition and support your health.