Walnuts pack nutritional dynamite in a small package. They contain a high amount of nutrients in a small 1 oz. serving, with omega-3 fats, B vitamins, fiber and protein. Daily consumption of walnuts can provide cancer-fighting nutrients, lower cholesterol levels and healthy immune function.
Fats
In March of 2004, walnuts gained a new health label for promoting cardiovascular health by the Food and Drug Administration. Walnuts contain essential fatty acid alpha-linoleic acid, which is found in omega-3 fats. One ounce of walnuts provides 2.5g of alpha-linoleic acid that helps supports a healthy functioning immune system, in addition to heart benefits. The fat contained in walnuts helps to reduce your total and LDL, or bad, cholesterol levels. According to California Nuts, walnuts contain 18g of fat per ounce, with 13 of the grams being cholesterol-lowering fats.
Protein and Fiber
Walnuts are a source of protein and fiber. Each ounce of walnuts provides 4g of protein and 2g of fiber, according to California Nuts. Eating too much animal protein is associated with higher cholesterol levels and promoting increased inflammation in the body. Adding protein from plant sources can promote a healthier immune system and lower cholesterol levels, with the additional fiber and absence of saturated fat that is found in animal proteins.
Ellagic Acid
Ellagic acid is a polyphenol compound found in many fruits, vegetables and nuts. Ellagic acid has anti-cancer properties, says naturopathic physician Michael Murray in his book, "The Encyclopedia of Healing Foods." The anti-cancer properties come from the antioxidant quality of the acid, protecting your DNA from mutations and environmental damage. Heating destroys the compound, so little ellagic acid is found in walnut oil or cooked walnuts. When choosing walnuts, opt for raw ones to get the maximum amount of this nutrient.
Minerals and Vitamins
Walnuts are a source of magnesium and cooper, two minerals that are difficult to detect deficiencies in. Magnesium complements calcium in the body for bone health, heart muscle support and enzyme co-factor. Copper helps support collagen formation for joints and bones, red blood cell formation and support energy levels. Adding walnuts to your diet boosts your intake of these two minerals. Walnuts also are a source of B vitamins that serve as co-factors in your cells to turn carbohydrates into energy, according to Murray.
References
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D.; 2005
- California Nuts: Walnut Nutrition Information
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