What is the Nutritional Value of Walnut per 100g and Is Walnut per 100g Healthy for You?

The nutritional value of walnuts per 100g is quite impressive, and they are considered a healthy food for many people. In this article, we will delve into the specific nutrients found in walnuts and how they can benefit your health.

First, let’s look at the macronutrient content of walnuts. A 100g serving of walnuts contains around 15g of protein, 65g of fat, and 14g of carbohydrates. The majority of the fat in walnuts is monounsaturated and polyunsaturated fat, which is considered to be the “good” kind of fat that can help to lower bad cholesterol levels and reduce the risk of heart disease. Walnuts are also a good source of fiber, providing around 6g per 100g serving.

Now let’s move on to the micronutrient content of walnuts. Walnuts are an excellent source of several essential vitamins and minerals, including vitamin E, vitamin B6, and magnesium. They are also a good source of manganese, copper, and phosphorus.

One of the most impressive nutritional aspects of walnuts is their high content of antioxidants, which can help to protect your cells from damage caused by free radicals. Walnuts are especially high in a type of antioxidant called ellagitannins, which may have anti-inflammatory and anticancer properties.

But what about the health benefits of consuming walnuts? There is evidence to suggest that including walnuts in your diet may have a variety of positive effects on your health. For example, research has shown that eating walnuts may help to lower blood pressure and improve cholesterol levels. Walnuts may also improve blood sugar control and reduce the risk of developing type 2 diabetes.

Some studies have also found that consuming walnuts may help to reduce the risk of certain types of cancer, including breast and prostate cancer. Walnuts may also have a protective effect against cognitive decline and may improve brain function.

It’s worth noting that while walnuts are a healthy food, they are also high in calories and should be consumed in moderation as part of a balanced diet. It is recommended to aim for a serving size of around 1-2 ounces (28-56g) of walnuts per day.

In conclusion, the nutritional value of walnuts per 100g is impressive, with a good balance of macronutrients and a wide range of essential vitamins and minerals. Walnuts are also high in antioxidants and may offer a variety of health benefits, including improved blood pressure and cholesterol levels, reduced risk of type 2 diabetes and certain types of cancer, and improved brain function. However, it’s important to remember to consume walnuts in moderation as part of a balanced diet.