Rich in nutrients

18 grams of healthy fat, 4 grams of protein, 2 grams of fiber, nearly half the daily recommended amount of manganese, and trace amounts of magnesium, iron, calcium, and B vitamins are all present in one ounce, which is equivalent to 14 walnut halves or about a quarter cup. A mineral called manganese is essential for the development of collagen and the repair of wounds. It also promotes strong bones. Additionally, walnuts are a rich source of antioxidants with anti-inflammatory properties that help prevent the development and progression of illnesses including cancer, heart disease, and neurological disorders.

Walnuts are 65 percent fat by weight and 15 percent protein. They are richer than most nuts in polyunsaturated fats (often considered the “good” fats) and have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA). Walnuts are also particularly rich in an omega-6 fatty acid called linoleic acid.

Walnuts contain other essential nutrients such as beta-carotene, lutein, and zeaxanthin, as well as phytosterols. They are a good source of dietary fiber and antioxidants (ellagic acid, catechin, melatonin, and phytic acid). All of these beneficial nutrients contribute to walnuts being thought of by many as ‘power food’.