Nutrition Facts of Walnut That You Should Know
Walnut is the round-shaped seeded stone fruit and it grows on the walnut tree. They are a rich source of healthy fats, fiber, and protein. The dry fruit is known to increase heart and bone health. It also helps in the management of weight. One can get roasted, salted and unsalted walnuts easily in the market.
Nutrition Facts of Walnut
30 grams of walnut contains –
Energy: 200 calories
Carbohydrate: 3.89 grams (g)
Sugar: 1 g
Fiber: 2 g
Protein: 5 g
Fat: 20 g
Calcium: 20 milligrams (mg)
Iron: 0.72 mg
Sodium: 0 mg
Walnuts are also a rich source of manganese, copper, magnesium, phosphorus, Vitamin B6 and iron. Walnuts are rich in monounsaturated and polyunsaturated fats and also omega 3 fatty acids. If you are looking for a great protein source, then walnut is the best option to pick.
When we eat walnut it helps to increase the satisfaction and fullness. They are more than a snack or in other words we can that walnuts are a healthy snack as compared to other carbohydrate foods such as chips, crackers, etc.
Walnut Also Known as Akhrot
One can eat the walnut or Akhrot in raw or roasted form. They can also be chopped and sprinkle on the salads. In desserts, they are very popular. A combination of walnuts and raisins is a perfectly nutritious breakfast option. On brownies and ice creams, walnuts are also used.
Mostly and commonly used walnut is the English Walnut, which is in a light brown color. Walnuts are slightly bitter in taste, but if you stored them for a long time, then it can become too bitter and can also release oil.
Plant Compounds Present in Walnut
Walnut is a perfect mixture of bioactive plant compounds. The dry fruit is rich in antioxidants and it is concentrated in the brown skin. Some of the plant compounds present in walnut include – Ellagic Acid, Catechin, Melatonin, and Phytic Acid.
Ellagic Acid: One of the antioxidants that are present in high amounts in Walnut. This acid may help in reducing the risk of cancer and heart diseases.
Catechin: It is the flavonoid antioxidant that promotes heart health and also has various health benefits.
Melatonin: This plant compound present in the walnut helps in reducing the risk of heart disease.
Phytic Acid: It is one of the beneficial antioxidants that help in reducing the absorption of iron and zinc from the same meal.
How Many Walnuts One Can Eat in a Day
One can have up to seven walnuts a day. But if one eats 4-5 walnuts in a day then the results are amazing. If you want the maximum benefit to take walnuts in the morning. You can also consume it at night time.
Some fast facts about Walnuts
Rich source of healthy fats
Delicious and versatile
Help to keep the mind sharp
Eating walnuts won’t lead to weight gain
Help in losing belly fat
Good for heart health
May help your bones