Nutrition In English Walnuts

Nuts of any variety, and walnuts in particular, can be a smart addition to nearly any diet plan. Not only are they a satisfying alternative to more processed snacks that frequently have a massive sodium and sugar content, but they also contain significant levels of nutrients that can actually benefit your overall health and well being.

Walnut Varieties

The two most common varieties of walnut in the United States are black walnuts and English walnuts. Of the two, English walnuts are by far the more popular for commercial sale and household use due to their taste and especially, their good shelling qualities. The vast majority of English walnuts in the United States are grown in the San Joaquin and Sacramento valleys in California.

Nutrition Information

A 1-oz. serving of English walnuts contains about 14 walnut halves. It has about 190 calories and 20 g of fat. Walnuts by themselves contain virtually no cholesterol or sodium. The carbohydrate content totals 4 g, with 2 g of dietary fiber -- which is about 8 percent the daily value. With 4 g of protein, a serving of walnuts also contains about 8 percent of the daily value for this nutrient.

Fatty Acids

English walnuts do contain a fairly high fat content for their volume, but the bulk of this fat is in the form of beneficial non-saturated fats. This fat contains high levels of omega-3 fatty acids, which can help your body fight off disorders such as high blood pressure, high cholesterol levels, stroke and heart disease. Many types of fish and nuts, including English walnuts, are among the best sources of omega-3 fatty acids.

Antioxidants

According to a July 2006 article in the "American Journal of Clinical Nutrition," walnuts are one of the richest foods in antioxidants -- nutrients that help your body function and heal; they also help prevent damage from free radicals. When body cells use oxygen, they naturally produce free radicals, which can contribute to the aging process as well as some types of cancer. The antioxidants found in walnuts can help fight these free radicals.