Walnuts are nutrient powerhouses, offering a wide range of antioxidants and vitamins. A study reported in the "Journal of the American College of Cardiology" in 2006 found that eating a handful of raw walnuts after a meal high in saturated fat seemed to limit the fat's ability to damage arteries. Raw walnuts protect the arteries by decreasing the sudden onset of inflammation and oxidation.
Serving Size, Calories and Fat
A serving size of walnuts is one ounce or 14 shelled walnut halves. This serving size contains 190 calories and provides 4 grams of protein. Although walnuts are high in fat, with 18 fat grams per serving, these are mostly "good" fats. There are 13 grams of polyunsaturated fat and 2.5 grams of monosaturated fat in this same serving size. Saturated fat, which is the "bad" fat known as LDL cholesterol, only accounts for 1.5 grams. The Heart Association recommends limiting saturated fat to less than 7 percent of total daily calories. A person who eats 2,000 calories a day would want to limit saturated fat to less than 14 grams daily. Polyunsaturated and monounsaturated fats don't seem to raise LDL cholesterol, which is affected by dietary fat intake. They may even help lower LDL cholesterol, according to the American Heart Association.
Antioxidants
Walnuts have more healthful antioxidants and higher quality antioxidants than any other nut, according to study results presented at the 2011 National Meeting and Exposition of the American Chemical Society. A handful of walnuts has about twice the antioxidants of any other nut. The antioxidants present in walnuts are 2 to 15 times as potent as vitamin E, which is known for powerful antioxidant activity. Antioxidants may protect against the harmful effects of free radicals, which are molecules that can damage cells. Free radicals may play a part in the development of heart disease and other diseases.
Omega-3 Fatty Acids
Omega-3 fatty acids may help prevent cancer, heart disease and rheumatoid arthritis. They also play a role in improving mood and memory, according to Tufts University. The body cannot make omega-3 fatty acids, so it is important to consume them in your diet. One serving of walnuts has 2.6 grams of omega-3 fatty acids.
Vitamins and Minerals
Walnuts are rich in a variety of vitamins and minerals. One serving contains a full 50 percent of the recommended daily value of manganese and 25 percent of copper. Walnuts are a good source of phosphorus, magnesium, vitamin B-6 and folate. They also contain trace amounts of calcium and iron. Walnuts have no cholesterol, so they are a good addition for a low-cholesterol diet.
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