Walnuts – Health and Nutrition
Walnuts main claim to fame nutritionaly are their high Omega 3 fatty acid content. Omega 3 is not commonly found in plant species but the content is high enough in walnuts that an average handful satisfies the daily requirement. This makes the eating of walnuts particularly good for those who avoid the eating of animal products. Regular consumption of walnuts is claimed to aid in the thinning of the blood reducing the risk of heart disease.
Walnuts are high in protein, low in carbohydrates and contain a range of minerals including iron, copper, magnesium, potassium and zinc. Vitamins in waluts include C, B1, B2, B3, B5, B6 and folic acid.
Walnuts are high in antioxidants (ellagic acid) assisting the immune system and also assist in lowering cholesterol. Walnuts are also reputed to be beneficial to the kidneys, liver, brain, skin and digestive system.
Walnut Nutritional and Health Information Key Sites
There is an abundance of information available on the health benefits and nutritional value of walnuts. We have identified the following sites as being amongst the most helpful and informative:
- Worlds Healthiest Foods – (The George Mateljan Foundation)
- Walnut Research – (Nuts for Life)
- Australian Walnut Industry Association – (Australian Walnuts)
- NutritionData – (US)
- Nutritional Content – Vacuum-packed, Walnut Oil, Walnut Flour (Wellwood Wallace)
- LSRO Report: The Scientific Evidence for a Beneficial Health Relationship Between Walnuts and Coronary Heart Disease (2002) (Elaine B. Feldman, M.D.)
- Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes (American Diabetes Foundation)
- Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review (2009) (American Society for Clinical Nutrition)