The two primary walnut types are English walnuts and black walnuts. The English walnut is native to Persia, while the black walnut originated in the United States. Today, the walnuts commercially produced in the U.S. are sourced from English walnuts. The black walnut's tough hull limits its use as a wide-scale commercially produced product. The nutrition qualities of walnuts have been promoted in recent years, because they provide a variety of health benefits.
Omega-3 Fatty Acids
In 2004, the average American consumed an estimated half pound of walnuts, a peak level compared with previous years. The rise in walnuts' popularity may be due to the promotion of walnuts based on their omega-3 fatty acid content, according to the Agricultural Marketing Resource Center. An ounce of walnuts contains 16 g of unsaturated fatty acids, including omega-3s. The Mayo Clinic website recommends eating about 1.5 oz. of nuts daily in place of saturated fat-based foods to benefit from the omega-3 heart-healthy benefits.
Fiber
An ounce of English walnuts provides 2 g fiber, or 8 percent of the FDA recommended Daily Value of 25 g. Including healthy fiber sources in the diet is important for improving digestion and slowing the absorption of carbohydrates into the blood stream, which helps prevent spikes in blood sugar that can lead to diabetes. Healthy fiber sources are also important for providing the feeling of satiety that prevents overeating.
Protein
A 1 oz. serving of English walnuts provides 4.3 g of protein, or 9 percent of the FDA Daily Value of 50 g. Adding healthy sources of protein to the diet that do not contain saturated fat is important for preventing cardiovascular disease symptoms, such as atherosclerosis and blood clots that cause heart attacks. Nuts may be eaten in place of fatty meats and other unhealthy protein sources.
Antioxidant Content
The English walnut provides the second highest antioxidant levels compared with other commonly consumed foods in the United States, according to a 2006 study by researchers at the University of Oslo. The antioxidants in walnuts protect the body's cells from free radical damage that causes premature aging and contributes to diseases such as cancer. From the 1,113 foods studied, only blackberries contained more antioxidants than the English walnut.
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