Walnut nutritional information

Walnut nutritional information Walnut nutritional information


Walnut is a very energetic and palatable nut; Its fat makes it more valuable. In its fat, the saturated fatty acids (SFA) are equivalent to 11%, monounsaturated (MFA) to 16%, and polyunsaturated fatty acids (PFA) to 68%. Therefore, we see that the ratio between SFA and PFA, in walnut, is 1-7, one proportion difficult to find in other natural foods.

Good balance in the essential fatty acids supply and the significant contribution of polyunsaturated and monounsaturated fats, improve the lipid profile - lowering LDL ("bad") cholesterol by increasing HDL ("good") and reducing hypertriglyceridemia -. This lowers blood pressure, reduces the risk of thrombus formation, delays or corrects the adult onset diabetes and prevents arrhythmias and sudden death. For its part, the omega-6 fatty acids - 57% of total fat - are also recommended to alleviate premenstrual syndrome and menopause disorders. And omega 3 - 11% of total fat - to improve diseases such as rheumatoid arthritis, psoriasis and other inflammatory illnesses.  

Nuts contain up to 14% protein. However, proteins are deficient in an essential amino acid, methionine, so combining them with cereals (nutbread), a protein with similar quality to the animal protein is obtained. Furthermore, this protein is high in arginine, amino acid related to the prevention of cardiovascular diseases. This high protein intake, makes nuts a highly recommended food for vegetarians. Moreover, being an important source of omega 3 fatty acids, they are even more interesting for all those vegetarians who do not eat fish.  

Thanks to their fiber content, walnuts benefit intestinal transit and prevent several types of cancer, including colon cancer.  

Regarding the minerals, a handful of 20 g of shelled walnuts, contributes a 9 and a 8% of magnesium and phosphorus daily intake, respectively, and slighty lower amounts of selenium, potassium, iron, zinc and calcium.  

It is a good source of vitamins B1, B2, B3 (niacin) and especially folic acid and B6. The latter vitamin is involved in brain function as well as in the red blood cells production.