If your hobby is snacking nuts, make sure walnuts to be one of your choice. Because walnuts contains almost complete nutrition, start from vitamins, mineral and so on. Walnuts has high calories, because based on USDA National Nutrient data base, calories in every 100 gr of dried walnuts contained 618 calories or equal to 2583 kJ. For more simple, calories in every 1 oz dried walnuts contained 175 calories or equal to 732 kJ.
Researchers from the University of Scranton Chemistry, Pennsylvania, recently analyzed the antioxidant content of nine types of nuts. They found that a handful of walnuts has more antioxidants twice as much than other nuts. Walnuts nutritional value was mentioned more than peanut, almonds, pecans, and pistachios. Walnut also shows better qualities and potential. Generally, these nuts can be eaten raw, making it a healthier choice. Dr. Joe Vinson, PhD, the study leader said that, the heat of roasted nuts generally reduces the qualities antioxidants. People do usually eat walnuts raw, baked or not, and they get the full effectiveness of antioxidants.
Walnuts nutrition facts
The highest walnuts nutrition based on our RDA from USDA National Nutrient is mineral content such as Copper, Manganese, Phosphorus and Iron. Even so, it has complete vitamins , even some of it just in small amount. Like what written at wikipedia, walnuts are a nutrient-dense food, because in every 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber. The protein in walnuts provides many essential amino acids. While English walnut is the predominant commercially distributed nut because of the ease of its processing, its nutrient density and profile is significantly different from black walnut. The table below compares some of the major nutrients between English and Black walnuts.
Unlike most nuts that are high in monounsaturated fatty acids, walnut oil is composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid (18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions. Banel and Hu concluded in 2009 that while walnut-enhanced diets are promising in short term studies, longer term studies are needed to ascertain better insights. For more detail walnuts nutrition facts, below you can read at the nutritional value table.
As well as nuts and other seeds, walnuts are rich in unsaturated oils can reduce the risk of heart disease. One study showed that people who consumed walnuts, each 4 times a week, had lower risk of heart attack compared to 50% of people who do not consume walnuts. The experts found that those who added walnuts in a low cholesterol diet can reduce levels of LDL (bad cholesterol) by 15% than the diet without walnuts.
According to Dr. Vinson, nuts contain polyunsaturated fats and monounsaturated fats are healthier than saturated fats that could potentially clog arteries. In terms of calories, peanuts also does not cause weight gain. In fact, we could feel the stomach is full and not overeat. Even so, you should limit the portion of the walnuts when snacking. To get the benefits of healthy, walnut only good if taken about seven grains per day.
If you want to know more, you can continue to read benefits of walnut for health.