Image by Nataša Mandić / Stocksy September 26, 2024
How often do you eat walnuts? These unassuming brain-shaped nuts aren’t always the most popular—but they hold a myriad of health benefits. A 1-ounce serving of walnuts can help boost your brain health, heart health, gut health, and so much more.
Learn all about the nutritional benefits of walnuts and the serving size that dietitians recommend here. What are walnuts?
Walnuts are small, wrinkled tree nuts ( also considered drupes 1 —fruits with a stone containing a seed) that taste rich, sweet, and sometimes slightly bitter. They’re commonly grown in California and South America.
Walnuts are appropriate for both sweet and savory dishes. However, walnuts can be dangerous for those with tree nut allergies 2 . Nutritional information
According to USDA FoodData Central, walnuts 3 contain the following nutritional information per 1 ounce, or 14 halves: Calories: 185
Fat: 18.5 grams
Saturated fat: 1.7 grams
Cholesterol: 0 grams Sodium: 0.6 milligram Carbohydrates: 3.9 grams Dietary fiber: 1.9 grams Protein: 4.3 grams Calcium: 27.8 milligrams Magnesium: 44.8 milligrams Iron: 0.8 milligram Potassium: 125 milligrams "Compared to other tree nuts, walnuts are much higher in the plant source of omega-3 fatty acids," says May Zhu, MBA, R.D., LDN. These fatty acids can’t be made in our bodies—we get them from food—but are essential for brain health and cognition, as well as cardiovascular health. And don’t toss the walnut skins aside. Huma Chaudhry, R.D., LDN , adds that the skin of walnuts also contains high amounts of antioxidants that can "help fight inflammation and oxidative damage in the body."Walnuts are also an excellent source of copper, folic acid, and vitamins B6 and E 4 . Benefits Walnuts hold benefits from your head to your toes, helping support good health in your brain, heart, gut, and more. Here are their top science-backed perks of eating ’em:1. They may benefit brain health "Walnuts contain nutrients such as healthy fats, antioxidants, and vitamin E, which all contribute to brain health by reducing oxidative stress and inflammation," Zhu explains.Studies suggest that the nutrients in almonds, hazelnuts, and walnuts could […]
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