Walnuts are a rich, shell-covered nut with a history of cultivation tracing back several thousand years in the Middle East. Now used in cuisines around the globe, walnuts remain popular as an ingredient in recipes and as a stand-alone snack. Walnuts are a flavorful powerhouse of nutrition, containing a variety of vitamins, minerals and health-promoting fats.
Nutrient Profile
One walnut half contains 13 calories, 0.31g of protein, 1.32g of fat and 0.28g of carbohydrate, including a small amount of fiber. This food also boasts an array of minerals including calcium, magnesium, potassium, zinc, copper, manganese and selenium, as well as vitamins such as choline, folate, niacin, vitamin B-6, pantothenic acid and thiamin. Although these nutrients are present only in small amounts in one walnut half, consuming a full serving of walnuts, which is about 14 halves, will supply them in greater abundance.
Benefits
Walnuts are one of the richest plant sources of omega-3 fats, with one half containing 0.18g in the form of alpha-linolenic acid. According to the University of Maryland Medical Center, alpha-linolenic acid from walnuts may reduce inflammation and protect against heart disease by improving cholesterol levels, lowering triglycerides and reducing blood pressure. In addition, the fats in walnuts may alleviate symptoms of arthritis and act as a mood-booster for sufferers of depression. Because very few plant foods are abundant in omega-3 fats, walnuts can provide a rich source of this nutrient to vegetarians, vegans and people who avoid seafood.
Considerations
Although they offer a diverse nutritional profile, walnuts are calorically dense. They are also easy to overeat. A single walnut half might not be enough to hurt your waistline, but a full serving contains 184 calories and 18.5g of fat. To glean the benefits of walnuts without wrecking your weight-loss or weight-maintenance goals, consume this food in moderation and include them as part of a menu featuring lower-calorie fruits and vegetables.
Warning
Although walnuts are generally a safe food to consume, approximately 1.8 million Americans are allergic to tree nuts, according to the Food Allergy and Anaphylaxis Network. People with allergies to tree nuts may have severe reactions -- sometimes life-threatening -- to even a single walnut half; thus, they should carefully avoid consuming this food. Consult your physician if you have food allergies and are unsure whether walnuts can be an appropriate part of your diet.
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