Walnuts, as well as other types of nuts, make up a part of a healthy balanced diet. Though walnuts provide a relatively calorie-dense snack, the nuts also provide a source of several nutrients, such as dietary fiber, protein and healthy fats -- all essential components of a healthy diet. Walnuts also contain a number of essential micronutrients, and consuming walnuts regularly can help you ingest a number of vitamins essential for good health.
Vitamin B-9
One vitamin found in walnuts in vitamin B-9, or folic acid. Vitamin B-9 belongs to the family of B-class vitamins, which, according to the University of Maryland Medical Center, aid in efficient digestion and metabolism. Folic acid also plays a role in the cellular production of nucleotides -- small compounds that link together to form genetic material, allowing your body to synthesize DNA. The vitamin also supports proper brain functioning and plays a role in mood regulation, helping to fight off depression. Eating walnuts as part of a balanced diet can help you consume the 400 to 600 mcg of folic acid recommended daily by the UMMC.
Vitamin B-6
Another essential vitamin found in walnuts is vitamin B-6, also called pyridoxine. Like folic acid, pyridoxine is part of the B-class family of vitamins, and therefore also aids in efficient metabolism of the nutrients you consume. Vitamin B-6 also plays a key role in cellular signalling within the brain, reports the University of Maryland Medical Center. Specifically, vitamin B-6 acts as a precursor for a family of chemicals called neurotransmitters, which nerve cells in your brain use to send chemical signals to neighboring cells. As a result, deficiencies in vitamin B-6 can lead to depression, as your brain cannot make the chemicals required for proper mood regulation. The UMMC recommends consuming 1.3 to 2.0 mg of pyridoxine daily, and consuming walnuts can help you reach this goal.
Vitamin E
Walnuts also contain vitamin E, a fat-soluble vitamin found dissolved in oils within the walnut. Vitamin E actually refers to two families of four related compounds -- for eight vitamin E chemicals in total. Each vitamin E compound protects against cellular damage from chemicals called free radicals. Left alone, free radicals within your cells can damage your DNA, eventually increasing your risk of diseases like cancer, explains the Linus Pauling Institute at Oregon State University. Consuming vitamin E neutralizes these free radicals, reducing your risk of disease. The Linus Pauling Institute recommends vitamin E supplementation, in addition to eating vitamin E-rich foods such as walnuts, to help prevent certain types of cancer.
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