Walnuts’ Best Nutrition – Omega 3

Walnuts add extra nutrition, taste and crunch to the meal. Due to the high content of omega-3 fatty acids they are considered as an important food source. As compared to other nuts, walnuts are having higher amounts of omega 3 fatty acids. These fatty acids cannot be produced by our body and this fact makes the walnut a requisite source of omega-3 fatty acids. In this article there are nutrition facts of walnut.

An ornamental plant species walnut belongs to the Juglandaceae family. The nickname of walnut is ‘the brain nut’ because of the kernel’s appearance is like a brain. Walnuts are harvested in December but they are obtainable year round. In any grocery store walnuts can be found whole or shelled. Packed with omega-3 and full of vitamins and minerals, the little walnut is a big help to our systems. Walnuts are also the best source of protein. By improving blood vessel flexibility and plaque accumulation, walnuts in a healthy diet decrease the danger of heart disease. It also lowers LDL cholesterol and the C-Reactive Protein (CRP).

Nutrition facts:

Vitamins and Proteins:
For the development of the body walnuts also contain necessary proteins and vitamins. It is also rich in vitamins B and E; a high content of vitamin B2 (riboflavin). There are also Folate and beta carotene present in high quantities. They are also rich in proteins which are higher than egg. 24% is the total content of protein in it. Amino acids like asparate,arginine, leucine, glycine,isoleucine, glutamate, etc are present in it.

Minerals:
Walnuts are rich source of minerals like potassium, phosphorus and calcium. Iron of walnuts helps in maintaining blood levels up to the mark.

Omega-3:
For good health, Omega-3 fatty acids are necessary. Walnuts are a natural source of omega 3 fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids. They help to control blood pressure, lower triglyceride levels, and prevent heart disease. 2.57 g of omega-3 fatty acids are contained in 1-oz serving of walnut. Black walnut contains 0.56 g of omega-3 in 1-oz serving. Without the supervision of a doctor; an adult above 18 years can safely consume 3 g of omega-3 per day. With the intake of ¼ cup walnuts daily requirement of omega-3 fatty acids can be fulfilled up to 90.8%. One handful of walnut provides 2.5 grams of omega-3 fatty acids which meets the advice of the Food Nutrition Board of the National Academy Institute of Medicine. By taking the walnuts regularly in diet helps to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Just about 25 g per day provides 90% of RDI of omega-3 fatty acids. The diet rich in monounsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

Health benefits of walnuts:

• Walnuts reduce the amounts of lipid compound in the body which increases blood clotting and so increases the risk of atherosclerosis and heart diseases.
• Walnut contains ellagic acid; an antioxidant compound that helps to support the immune system and contains several anticancer properties.
• Melatonin present in walnuts in the bio-available form. It has powerful antioxidant and also induces a good night’s sleep.
• Walnut has a mild laxative effect so it is beneficial in cases of constipation.
• Vitamins and minerals contained in it make it an excellent food for body and muscle building.
• The essential amino acid l-arginine present in walnuts which improves the elasticity of blood vessels. This ensures proper supply of blood to various organs.
• Body metabolism is improved by walnut.
• Walnut is recommended for patients with liver ailments.
• Walnuts are effective in preventing gallstones in women.

Walnuts’ Best Nutrition Video from youtube:

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