A common ingredient in baked goods, black walnuts are a healthy and natural whole food, which offer many health benefits. They are somewhat unique in their combination of fats, combined with natural melatonin. Rich in minerals, black walnuts also contain vitamins, fiber and protein.
Omega Fatty Acids
Perhaps the most valuable component of black walnuts is its omega fat content. One oz. of black walnuts contains 562 mg of omega-3 fatty acids and 9,260 mg of omega-6 fatty acids.
Also called alpha linolenic acid, omega 3 fatty acids promote bone health by reducing bone loss. Studied extensively in the mental health field, the addition of omega 3 fatty acids in the diet is believed to lower the risk of Alzheimer's disease and help relieve depression. Its anti-inflammatory properties also promote cardiovascular health. According to the University of Maryland Medical Center, omega 6 fatty acids stimulate skin and hair growth, regulate metabolism and help keep the reproductive system healthy. Both must be acquired through food consumption as they are not manufactured by the body.
Calories, Fat And Carbohydrates
With 173 calories and 17 g of fat per oz., black walnuts are best eaten in small amounts to avoid weight gain. For instance, adding a cup of black walnuts to a recipe would add an extra 773 calories and 74 g of fat. Containing 12 g of carbohydrates per oz., black walnuts contain zero cholesterol and only a trace amount of sodium.
Vitamins And Minerals
Although only in small amounts, black walnuts have vitamins A, B6, C, D, E and K as well as thiamin, riboflavin, niacin and folate. Eating just 1 oz. of black walnuts provides 55 percent of the daily U.S. Recommended Daily Allowance for manganese and 14 percent of magnesium and phosphorous. Black walnuts also contain calcium, iron, potassium and copper.
Fiber And Protein
One oz. of black walnuts provides 2 g of fiber. Fiber is needed by the body for proper digestion and helps the stomach to feel full. Black walnuts also have a substantial amount of protein at 7 g per oz. Protein is needed to build strong muscles and bones and black walnuts are an excellent vegetarian source.
Melatonin
Black walnuts also contain a natural antioxidant hormone called melatonin. Responsible for sleep cycle regulation, melatonin levels in the body decrease as you age. Taking supplemental melatonin to encourage a better night's sleep is useful but is not recommended long-term. However, eating a handful of black walnuts every day provides the body with 2 to 4 g of natural melatonin at safe levels. Those who fly regularly may also benefit from eating black walnuts as melatonin is useful in preventing jet lag.
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