These English walnut pieces are raw,
mostly halves and quarters.
1. Walnuts are low in saturated fat
and high in polyunsaturated and
mono-unsaturated fat.
2. Walnuts are an excellent source of
omega-3 and omega-6 fatty acids. The 1.5
ounces of walnuts cited by the FDA also
more than fulfill the daily requirement
of essential omega-3 fatty acids, a
critical nutrient deficient in the
American diet. Among tree nuts, walnuts
are distinctive because of their
concentration of omega-3 fatty acids.
3. Walnuts contain no cholesterol and
are an important source of dietary fiber
and protein. They are also a good source
of many vitamins and minerals including
potassium, magnesium, phosphorus,
copper, zinc, vitamin B1, B6, folate,
and vitamin E.
4. Research has found that eating
regular amounts of walnuts reduces bad
cholesterol (LDL) in the blood.
5. With a 7:1 ratio of polyunsaturated
to saturated fat, walnuts are one of the
highest naturally occurring sources of
polyunsaturated fats.
6. Polyunsaturated fats are an important
source of essential fatty acids. Walnuts
are a rich plant source of alpha-linolenic
acid, a key EFA from which omega-3 fatty
acids are derived.
7. Eating a handful of walnuts a day can
lower blood cholesterol. The results of
a study conducted at Loma Linda
University and reported in 1993 in the
New England Journal of Medicine
determined that walnuts were beneficial
in reducing blood cholesterol levels and
protecting against heart disease.
Researchers at Loma Linda found that
when men with normal cholesterol values
were given walnuts instead of foods high
in saturated fat and, when calorie
levels were held constant, their blood
cholesterol levels dropped by more than
12% and their LDL, or bad cholesterol,
lowered by more than 16%.
8. Walnuts are a natural source of
phytochemicals and antioxidants which
protect cells from free radical damage
that could result in cancers or heart
disease.
Nutrition Facts
Serving Size: 1/4 cup (30 g)
Nutrient Amount %DV
Calories 210
Calories from Fat 180 Total
Fat 20 31%
Saturated Fat 1 g 8%
Cholesterol 0 mg 0% Sodium
0 mg 0% Total
Carbohydrate 3 g 1%
Dietary Fiber 4 g 14%
Sugars
0 g
Protein 8 g
Vitamin A 0%
Vitamin C 0%
Calcium 2% Iron
6%
