If you only eat walnuts at a party or during a sporting event, consider making it a part of your overall eating plan. In the right proportions, walnuts are an important food to add to any healthy diet. Grown in the United States, walnuts are packed with nutrients essential for optimal health.
Calories, Fats and Carbohydrates
One cup, or 28 grams, of walnuts in the shells has 183 calories, making it an excellent choice for a healthy snack. Not only are they low in calories, but the total 18.26 grams of fat consists primarily of healthy fats. For example, there are 2.5 grams and 13.2 grams of monounsaturated and polyunsaturated fat in 1 cup of walnuts, respectively. These fats are important for good heart health and can help lower cholesterol. The remaining 1.71 grams are saturated fat, which is associated with elevated cholesterol levels. There are 3.84 g of carbohydrates in one cup of walnuts.
Protein
Meat eaters and vegetarians can use walnuts to provide protein in their diets. Proteins are made of amino acids and are needed to build, maintain and repair tissues in the body. Enzymes responsible for chemical reactions and oxygen transport throughout the body also rely on proteins. Unlike fats and carbohydrates, protein is not stored in the body, so it must be consumed every day. There are 4.26 grams of protein in 1 cup of walnuts.
Minerals
There are a variety of minerals in walnuts. One cup has 27 milligrams of calcium, .81 milligrams of iron, 44 milligrams of magnesium, 97 milligrams of phosphorus, 123 grams of potassium and 1.4 micrograms of selenium. Calcium and phosphorus are an important part of the growth and maintenance of healthy bones. Potassium is an electrolyte that helps regular extracelluar and intracellular balance, while iron helps the blood absorb and carry oxygen throughout the body. Selenium is a trace mineral that is only needed in small amounts by the body. It is required for the proper functioning of selenium-dependent enzymes known as selenoproteins.
Folate
Folate is a B vitamin required for rapid cell division, red blood cell formation, and it helps prevent anemia. It also helps prevent neural tube and brain defects during pregnancy. Adults need 400 micrograms of folate daily, while pregnant and breastfeeding mothers need 600 and 500 micrograms, respectively. One cup of walnuts contains 27 micrograms of folate.
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