Eat a colorful variety of fruits and vegetables every day!

Saturday, October 07, 2017

Walnuts

While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA).

Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Walnuts
Persian or English walnut, Juglans regia
Nutritional value per serving
Serving size100 grams
Energy2,738 kJ (654 kcal)
Carbohydrates13.71
- Starch0.06
- Sugars2.61
  - Lactose0
- Dietary fiber6.7
Fat65.21
- saturated6.126
- monounsaturated8.933
- polyunsaturated47.174
Protein15.23
Water4.07
Alcohol0
Caffeine0
Vitamin A equiv.1 μg (0%)
Vitamin A20 IU
- beta-carotene12 μg (0%)
lutein and zeaxanthin9 μg
Thiamine (vit. B1)0.341 mg (30%)
Riboflavin (vit. B2)0.15 mg (13%)
Niacin (vit. B3)1.125 mg (8%)
Pantothenic acid (B5)0.570 mg (11%)
Vitamin B60.537 mg (41%)
Folate (vit. B9)98 μg (25%)
Vitamin B120 μg (0%)
Vitamin C1.3 mg (2%)
Vitamin D0 μg (0%)
Vitamin D0 IU (0%)
Vitamin E0.7 mg (5%)
Vitamin K2.7 μg (3%)
Calcium98 mg (10%)
Iron2.91 mg (22%)
Magnesium158 mg (45%)
Manganese3.414 mg (163%)
Phosphorus346 mg (49%)
Potassium441 mg (9%)
Sodium2 mg (0%)
Zinc3.09 mg (33%)
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database

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