![]() ![]() ![]() Also known as folate or vitamin B9, folic acid has many important biological functions. It also helps maintain bone, nerve, and immune system function ( 11, 12). Walnuts are an excellent source of several vitamins and minerals, including: They contain a relatively high percentage of omega-3 fat, which has been linked to various health benefits. Walnuts are primarily made up of protein and polyunsaturated fat. What’s more, ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to numerous health benefits ( 10). It also helps reduce inflammation and improve the composition of blood fats ( 8, 9). In fact, walnuts are the only nuts that contain significant amounts of ALA ( 8).ĪLA is considered especially beneficial for heart health. This makes up around 8–14% of the total fat content ( 2, 5, 6, 7). They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). The most abundant one is an omega-6 fatty acid called linoleic acid. Walnuts are also richer than most other nuts in polyunsaturated fats. However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet ( 3, 4). This makes them an energy-dense, high-calorie food. Like other nuts, most of the calories in walnuts come from fat. Walnuts contain about 65% fat by weight ( 2). They’re low in carbs - most of which consist of fiber.Ī 1-ounce (30-gram) serving of walnuts - about 14 halves - provides the following nutrients ( 2): Walnuts are made up of 65% fat and about 15% of protein. Here’s everything you need to know about the common walnut. This article is about the common walnut - sometimes referred to as the English or Persian walnut - which is grown worldwide.Īnother related species of commercial interest is the eastern black walnut ( Juglans nigra), which is native to North America. They’re also used to make walnut oil - an expensive culinary oil frequently used in salad dressings. Walnuts are most often eaten on their own as a snack but can also be added to salads, pastas, breakfast cereals, soups, and baked goods. Eating walnuts may improve brain health and prevent heart disease and cancer ( 1). These nuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. ![]() They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. Walnuts ( Juglans regia) are a tree nut belonging to the walnut family. Walnuts are nutrient-dense, containing omega-3 fats, antioxidants, and other compounds that may help protect against brain decline, heart disease, and cancer. ![]()
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