"The walnut is a very energetic and pleasant to the palate dry fruit ; being its fats, good, the biggest attraction of this dried fruit ”. This is how the nutritional description of Walnuts Nutrition Facts begins the Nutrition Foundation (FEN), a dried fruit rich in saturated and polyunsaturated fatty acids, which help keep LDL (bad) cholesterol at bay and increase HDL (or good), in addition to reducing the risk of other Cardiovascular Disease Complications and correcting diabetes .
Walnuts Nutrition Facts & properties
Nutritional value
-> Calories: 607
-> Total fat : 54 g
-> Carbohydrates : 21 g
-> Proteins : 20 g
-> Fiber : 3.7 g
-> Sugars 4.2 g
The presence of omega 3 fatty acids improves inflammatory diseases such as rheumatoid arthritis and psoriasis. And omega 6 fatty acids minimize the discomfort of PMS and menopausal symptoms.
In addition to being rich in omega 3 fatty acids, they are a good source of protein.
In addition to beneficial fats for health, walnuts are a good vegetable source of protein, a need that vegetarians need to cover. But in this case, they are "proteins deficient in an essential amino acid, methionine, so when combined with cereals (as in walnut bread), a protein of similar quality to animal protein is obtained," indicates the FEN.
A 20 g serving of peeled walnuts provides 9% of the recommended daily intakes for phosphorus and magnesium, respectively, and somewhat lower amounts of selenium, potassium, iron, zinc, and calcium.
They are also rich in vitamins of group B, especially folic acid
As for vitamins , walnuts are rich in vitamins of group B, especially folic acid (B9) and B6, important for the proper functioning of the brain and for the production of red blood cells.
The Predimed study analyzed what the Mediterranean diet consists of and what foods make it up, including olive oil and nuts, rich in monounsaturated fatty acids . And this characteristic "is associated with a lower risk of mild cognitive impairment, both during aging and during the transition stage between dementia or mild cognitive impairment to Alzheimer's disease."
