Walnuts Nutritional Value

Walnut is known for the rich content of copper and manganese present in it. Apart from these two nutrients, the nut offers many other benefits as well. Walnut is an ornamental plant species belonging to the Juglandaceae family. There are 24 species of walnuts, grouped under the genus, Juglans. The name Juglans has originated from Latin words, 'Jupiter glans'. The term, 'Jupiter glans' can be translated as 'Jupiter's acorn' in English; it means a nut which is fit for God. The nutritional value of walnuts exceeds that of many different nuts.

Nutritional Value of Walnuts
Walnuts are considered an important food source, due to the high content of omega-3 fatty acids. The fact that our body can't manufacture these fatty acids makes the walnut an indispensable source of omega-3 fatty acids. Daily requirement of omega-3 fatty acids can be fulfilled up to 90.8% with the intake of ¼ cup walnuts. These nuts are also rich in mono saturated fats. Fats present in walnuts are vegetable fats and their percentage among all nutrients/components of walnuts is 60%. The carbohydrate content of walnuts is 10%.

Vitamins and Proteins
Walnuts also contain essential proteins and vitamins for the development of the body. The nut is also rich in vitamins B and E; a high content of vitamin B2 (riboflavin) is present in walnuts. Folate and beta carotene are also present in high quantities. Walnut is also a rich source of proteins. It is known to contain higher amount of proteins than eggs. The total protein content of walnuts is 24%. Different amino acids present in walnuts are arginine, glutamate, aspartate, leucine, isoleucine, glycine, etc.

Minerals
Minerals other than copper and manganese present in high quantities are potassium, phosphorus and calcium. Iron content of walnuts helps in maintaining blood levels up to the mark. Raw walnut nutrition facts mentioned above thus give an idea about the rich quality of this nut.

Walnuts Nutritional Benefits
The ellagic acid present in walnuts is known for the presence of antioxidant compounds. It proves to be helpful in supporting the immune system. This acid also possesses anti-cancer properties. Mono saturated fats present in walnuts are important in keeping cardiovascular diseases at bay. Incidence of heart attacks are also greatly reduced due to mono saturated fats. The unsaturated fats present in walnuts contain low amount of cholesterol; it prevents clogging of arteries, which may further prevent heart problems.

Black Walnuts Nutrition
The black walnut which is commonly known as American walnut, has the botanical name, Juglans nugra. These nuts provide balanced nutrition to the body and also supply enough energy & proteins. For those who workout regularly, black walnuts are therefore, an excellent source of energy. A single serving of 100 g black walnuts provides 618 k cal. of energy. These walnuts contain 24 g proteins per 100 g of weight. Vegetarians can use this as means of cell growth and repair for bodybuilding. Calcium present in the black walnut is useful in maintaining the health of the teeth and bones. Every 100 g of walnuts contain 3 mg of iron; it helps in the transportation of oxygen.

Walnuts are one of the best nuts in terms of nutrition, along with almonds. Information about walnuts nutritional value presented above incorporates data of the various components such as omega-3 essential fatty acids, proteins, minerals and carbohydrates. Including walnuts in the daily diet is thus good for health.