Healthy fats, fiber, vitamins, and minerals are just a few of the ways that walnuts can benefit your health.

In fact, there is so much interest in this particular nut that for the past 50 years, academics and business leaders have met yearly at the University of California, Davis, for a conference on walnut health to examine the most recent studies. Read the article below to know about the Nutrition facts about walnuts, Walnuts nutrition facts 100g, and many more.

Nutrition facts in walnuts

Walnuts are linked to a number of health benefits. They have been linked to a lower risk of cancer and heart disease as well as better brain function. Nutrition facts in walnuts are given below:

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Sugar: 0.7 grams
  • Fibre: 1.9 grams
  • Fat: 18.5 grams

Additionally, cashews include vitamins C and B, as well as 7 mcg of DFE folate. About 18 whole cashews make an ounce of cashews. Cashews are a wonderful source of protein and are high in monounsaturated and polyunsaturated fats.

Health benefits of walnuts

Due to their look, which is wrinkled, walnuts have been dubbed “brain fuel.” The ironic part is that studies have shown regular walnut consumption does indeed enhance brain function. They are incredibly rich in nutrients and simple to incorporate into a diet.¬†

Because they contain a lot of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium, they are better than the majority of other nuts, including almonds. Walnuts are superior to all other dry fruits in every way because they are high in fibre and antioxidants. Here are a few advantages of walnuts.

  1. Promotes weight loss

Walnuts are rich in protein, omega-3 fatty acids, and fibre. Together, these minerals have appetite-suppressing effects. Additionally, walnuts cause an increase in peptide YY (PYY), a hormone that prolongs satiety and makes the stomach feel full, by stimulating the right insula of the brain.

According to a study, consuming walnuts instead of other sources of energy may help you lose weight more effectively. Daily consumption of walnuts can help with weight management in addition to aiding in weight loss.

  1. Omega-3 Super Plant Source

Walnuts provide 2.5 grammes of omega-3 fat per 1-ounce (28-gram) serving, which is much more than any other nut. Alpha-linolenic acid is the name for the omega-3 lipid found in plants, such as walnuts (ALA). Since it is an important fat, you must consume it in your diet.

  1. Increase Metabolism

A sluggish metabolism may benefit from a boost from a handful of walnuts. They aid in digestion, growth and development, and other metabolic functions and are rich in vital fatty acids.

  1. Suitable for Diabetes

Consuming walnuts can lower your risk of Type II diabetes. They offer a great supply of protein, good fat, and fibre. Diabetics can consume them without concern because they don’t increase weight.

  1. Improves Skin Health

Strong antioxidants and vitamin E found in walnuts help improve health and suppleness of your skin. Vitamin E also aids in the battle against free radical damage brought on by oxidative stress.

Your skin cells are harmed by free radicals, which causes early ageing and other skin problems. Consuming walnuts could therefore benefit the condition of your skin. Skin that is dry and lifeless responds well to walnut oil. It moisturises and nourishes the skin from the inside out.

Walnuts nutrition facts 100g

Along with 654 calories per 100 g, the USDA list walnuts as containing: protein: 15.23 g. fat: 65.21 g.

Walnuts have a slightly lower mineral content than other nuts. Walnuts nutrition facts 100g is as follows:

  • calcium: 98 mg.
  • iron: 2.91 mg.
  • magnesium: 158 mg.
  • phosphorous: 346 mg.
  • potassium: 441 mg.

Nutrition facts cashew nuts

Cashews are a type of nut with a smooth texture and sweet flavour. They originated in Brazil in South America, and colonists brought them to Africa and India. These areas now generate the most cashews. Cashews can be purchased salted or unsalted, and either raw or roasted.

Recently, cashews have been utilised to create dairy substitutes including cashew milk, cashew cheese, cream sauces, and sour cream. The nutrition facts cashew nuts is as follows:

  • 157 calories
  • 8.56 grams (g) of carbohydrate
  • 1.68 g of sugar
  • 0.9 g of fiber
  • 5.17 g of protein
  • 12.43 g of total fat
  • 10 milligrams (mg) of calcium
  • 1.89 mg of iron
  • 83 mg of magnesium
  • 168 mg of phosphorus
  • 187 mg of potassium
  • 3 mg of sodium
  • 1.64 mg of zinc

Additionally, cashews include vitamins C and B, as well as 7 mcg of DFE folate. About 18 whole cashews make an ounce of cashews. Cashews are a wonderful source of protein and are high in monounsaturated and polyunsaturated fats.

Where walnuts are grown?

Walnuts thrived between 900 and 3000 feet in elevation. Areas of Cultivation: Jammu and Kashmir, Uttaranchal, Himachal Pradesh, and Arunachal Pradesh are India’s four principal agricultural states. The majority of the total acreage and walnut output is in Jammu & Kashmir.

Walnuts are now grown in a variety of nations around the world. There are roughly 1.5 million tonnes of harvest each year. Leading producers globally are China, the United States, Iran, and Turkey. The principal producers in Europe are Ukraine, Romania, France, and Italy.

Conclusion

Walnuts provide a number of advantages, including bettering the health of the heart and brain as well as the hair, skin, and nails. Additionally, it lowers inflammation and aids in the battle against many degenerative diseases. A pleasant and healthy diet will come from regularly eating walnuts in the right amounts.

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