Walnuts have long been hailed as a staple for a healthy diet, and it’s clear why. This tree nut is a fantastic source of nutrients that can help lower blood pressure, support brain health, benefit the digestive system, and more.
Most of the walnuts in Spain are harvested in Castilla – La Mancha, although plantations of this dried fruit can be found almost in the whole country. They’re a versatile, nutrient-boosting addition to meals, but they can also make a hearty snack.
Walnut Nutritional Information
About 30 grams (about 14 halves) equals a single serving. An ounce of walnuts contains:
- Calories: 186
- Total Fat: 18.5 g
- Cholesterol: 0 mg
- Sodium: 0.6 mg
- Total carbohydrates: 3.9 g
- Dietary fiber: 1.9 g
- Sugar: 0.7 g
- Added sugar: 0 g
- Protein: 4.3 g
Macronutrients of the walnut
- Total fat: in 30 grams we obtain 18.5 grams of total fat, which includes 13.3 grams of polyunsaturated fat, 2.5 grams of monounsaturated fat, 1.7 grams of saturated fat and 0 grams of trans fat.
- Carbohydrates: The same amount also has 3.9 grams of carbohydrates, which includes 1.9 grams of fiber and 0.7 grams of natural sugars.
- Protein: one ounce has 4.3 grams of protein.
Vitamins, minerals and other micronutrients
- Copper: 50% of your daily value (DV)
- Manganese: 42% DV
- Magnesium: 11% DV
- Vitamin B6: 9% DV
- Vitamin B1: 8% DV
- Zinc: 8% DV
- Vitamin B9: 7%
- Iron: 5% DV
- Potassium: 3% DV
- Selenium: 3% DV
What benefits does it bring to health?
Walnuts are a powerful nut and part of a nutritious diet. Healthy fats, fiber, and antioxidants can benefit your health in a number of ways, from reducing the risk of heart disease to improving brain health.
They are related to low blood pressure
Even more than other nuts, walnuts appear to have powerful benefits in controlling diastolic blood pressure and other markers of cardiovascular wellness. Diastolic blood pressure is a really important cardiovascular marker because it measures the pressure in the blood vessels when the heart is resting.
Although it is not fully understood why they have such positive effects on blood pressure, there may be a combination of factors at play. It is probably due to the way that intestinal bacteria feed on the fiber and other innate nutrients in walnuts to produce anti-inflammatory compounds. Walnuts also contain compounds such as plant sterols, soluble fiber, and phenolic compounds , which can directly lower cholesterol and function as antioxidants.
Nuts and seeds like nuts are part of the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes low-fat vegetables, fruits, and dairy products, and requires four to five servings of fruits, seeds, and legumes per week.
When the researchers compared the effects of three heart-healthy diets based on the DASH diet, one that focuses on carbohydrates, another that emphasizes protein, and the third that emphasizes unsaturated fats, all three lowered blood pressure and improved cholesterol. .
They are linked to better brain health
Eating walnuts is linked to preventing brain damage and can even improve cognition . We have enough evidence now to suggest that what is good for the blood vessels and the heart is also good for the brain. Walnuts exert their benefit on brain and heart health, not only for their healthy fats, but also for their direct ability to lower blood pressure and modify intestinal bacteria.
Walnuts contain alpha-linolenic acid (ALA), a plant-based Omega-3 fatty acid. They are a really important way to get polyunsaturated fats, including Omega-3 fatty acids. Plus, they have more Omega-3s than any other nut or legume.
Walnuts are not only rich in ALA, but also contain more polyphenolic compounds (a type of antioxidant) than any other nut. Both alpha-linolenic acid and polyphenolic compounds are considered important brain foods that can help reduce oxidative stress and inflammation that lead to cognitive decline. This, in turn, means that they could benefit cognition.
Eating more nuts was found to increase adults’ performance on cognitive tests, regardless of age.
How to prepare them? Helpful tips
Walnuts are harvested in the fall, but can be found year-round in supermarkets. Follow these tips to store and prepare them as part of a snack or meal.
- Opt for whole, simple varieties . Many packages come with added sodium, sugar, or other ingredients, so it’s best to look for raw or roasted nuts. If desired, add your own herbs or spices, such as thyme or cinnamon.
In bars, it may have preservatives, added sugars, refined grains, or even sugar alcohols and other artificial sweeteners that can disrupt your healthy gut bacteria. It is better to eat whole foods. When you are looking for real foods that are satisfying and beneficial for the whole body, nuts are a natural inclusion, and walnuts in particular are a star.
- Store in a cool place . Proper storage is important for walnuts, as warm temperatures can make your healthy fats go rancid. Walnuts are no longer fresh if they are wrinkled or rubbery, or if they smell similar to paint thinner.
Plus, they tend to absorb odors, so store them away from other foods with strong odors, such as onions, preferably in an airtight container. Store shelled or shelled walnuts in a cool, dry place. They will stay fresh for up to three months in the fridge, or up to a year in the freezer. - Use them to add texture to recipes. Walnuts are often dusted in oatmeal or added to the nut mix, but their texture can also make them a unique ingredient in sauces or stir-fries.
Alternatives to walnuts
Walnuts have a rich nutrient profile that can help improve your blood pressure. They contain a number of antioxidants, which can improve the health of your brain and reduce your risk of cancer. Fiber and magnesium can also benefit digestive health.
For similar health benefits, you can trade nuts for other nuts, such as:
- Pecan nuts
- Almonds
- Cashews
- Pistachios
- Chestnuts
- Hazelnuts
As with all nuts, it is important to eat walnuts in moderation, as they are calorically dense and can gain weight if eaten in excess.
