Walnuts Benefits And Nutrients


Walnuts have a million benefits you may not know about.

Well… walnuts can slow down the spread of CANCER. They can also remove bad cholesterol in the body and improve metabolism. Walnuts can take control of diabetes.

Walnuts can take anti-inflammatory properties in weight management, and help as a mood or memory booster.


Nutrients that can be found in walnuts are vitamins and minerals. From vitamins that can be found in them are:  vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. From minerals that can be found in them are calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium. It’s good to know that carotenoids found in walnuts include beta-carotene, lutein, and zeaxanthin.

But the seed of the walnut fruits contains not only vitamins and minerals but significant amounts of nutrients such as proteins, EFAs (essential fatty acids), and carbohydrates.


You may have heard the name “brain food” and that is the walnut because they are memory boosters.  The surface structure of the walnut has a crinkly appearance like that of the brain which is considered as a symbol of intelligence.  Also is good to know that they contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.

Walnuts have a delicious taste and also have many antioxidants. So they have the second name of “power food”. Nutritional value in walnuts includes the energy of 190 calories in 1 ounce, or 30 grams, of walnuts. Carbohydrate content per 1 ounce is 4 grams. Protein found in 1 ounce is 4 grams. Dietary fiber found in walnuts is about 2 grams per ounce. Phytosterols in walnuts are about 20 mg per 1 ounce.

Like we said before they have many health benefits. Something like: improving the bone health, improving the metabolism, control of diabetes, fighting against cancer, anti-inflammatory properties… But they can also make some improvement in heart function!

Also, bio-available melatonin if you want a good night’s sleep you have to eat some walnuts soaked in water before sleeping. Melatonin is a hormone that helps induce and regulate sleep, is available in walnuts in a bio-available form. Thus, walnuts help make for a perfect dinner that leads you to a great, restful sleep.

And weight management, mood booster and also astringent properties.

So we got the conclusion. Eat walnuts as much as you can. Make candies or cakes with them or whatever you want. Just eat them. They are useful.




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