Health Benefits of Walnuts
Walnuts are packed with a range of vitamins, minerals, antioxidants and phytochemicals that can be beneficial to a healthy diet.
Studies have shown that regularly eating nuts can contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
All information gathered from Nuts for Life. For more information, visit the Nuts for Life website.
What makes walnuts unique?
- Walnuts are one of the few plant sources of omega-3 fats, in the form of alpha-linolenic acid (ALA). Research has shown that ALA can reduce inflammation – an important factor in the development of chronic disease.
- They are rich in polyphenols – powerful antioxidants that protect the body’s tissues from damage due to oxidation.
- Walnuts contain predominantly polyunsaturated fats.
- Walnuts are a source of polyunsaturated fats and omega 3 ALA’s, and are naturally low in sugar and sodium.
- They are a source of copper, magnesium, manganese, niacin and folate.
Health effects
In addition to the health benefits that all tree nuts provide, walnuts have been associated with:
- Moderate to highly-consistent favourable effects on total cholesterol, LDL cholesterol, LDL: HDL cholesterol ratio and triglycerides.
- Better results in tests measuring cognitive function, attention capacity and working memory in children whose mothers ate more nuts (including walnuts) during the first trimester of pregnancy.
- Supporting brain health: via protecting against death of specific types of brain cells important for memory, and also improve learning and memory formation. Associations have also been found for lowering the prevalence and frequency of depression symptoms.
Nutrient Information:
Nutrient | Per 100g | Per 30g | |
Energy | |||
Energy (kJ) | 2904 | 871 | |
Macronutrients | |||
Protein (g) | 14.4 | 4.32 | |
Total fat (g) | 69.2 | 20.8 | |
Saturated fat (g) | 4.4 | 1.32 | |
Monounsaturated fat (g) | 12.1 | 3.63 | |
Polyunsaturated fat (g) | 49.6 | 14.9 | |
Omega 3 ALA | 6280 | 1884 | |
Carbohydrate (g) | 3 | 0.9 | |
Sugars (g) | 2.7 | 0.81 | |
Dietary fibre (g) | 6.4 | 1.92 | |
Minerals | |||
Calcium (mg) | 89 | 26.7 | |
Copper (mg) | 1.4 | 0.42 | |
Iron (mg) | 2.5 | 0.75 | |
Magnesium (mg) | 150 | 45 | |
Manganese (mg) | 3.2 | 0.96 | |
Potassium (mg) | 440 | 132 | |
Selenium (ug) | 2 | 0.6 | |
Sodium (mg) | 3 | 0.9 | |
Zinc (mg) | 2.5 | 0.75 | |
Vitamins | |||
Thiamin (mg) | 0.3 | 0.09 | |
Riboflavin (mg) | 0.2 | 0.06 | |
Niacin (mg eq) | 5 | 1.5 | |
Folate DFE (ug) | 70 | 21 | |
Vitamin B6 (mg) | 0.4 | 0.12 | |
Vitamin E (mg) | 2.6 | 0.78 | |
Other | |||
Arginine (g) | 2.3 | 0.7 | |
Sterols (mg) | 110 | 33 | |
Polyphenols (mg) | 1556 | 467 | |
