Walnut are edible seeds of drupe from the tree of the genus Juglans (Family Juglandaceae). They are round, single-seeded fruits, and enclosed in a thick, inedible husk and are commonly consumed as a nut.
Walnuts originated in Persia and spread through Asia and Europe. Persian or English walnut, Juglans regia are members of the Juglandaceae family who are strictly related to hickory and pecans. They grow in a tan shell that encloses the kernel is hard and two-halved.
The walnuts have been considered as ‘Brain Food’ because the structure has a wrinkled appearance, like a brain. Due to this reason, walnuts have been believed to be a symbol of intelligence.
Nutrition’s Facts of Walnuts
According to the USDA National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains :
Fats in Walnuts
Walnut has a reputation for being high-fat food. They are a rich source and provide heart-healthy fats. On serving walnut has 18 grams of total fat; 2.5 g monounsaturated fat, 1.3 g polyunsaturated fat and 1.5 g saturated fat. It also has an excellent source of omega-3 fatty acids that hard to find.
Antioxidants in Walnuts
In term of phytonutrients, walnuts contain antioxidant compounds, such as ellagic acid, melatonin, catechin, and phytic acid. The antioxidant of walnuts moved further up the foods that are protective against cardiovascular problems, metabolic syndrome, and type-2 diabetes.
The powerful antioxidants such as tannin tellimagrandin, quinone juglone and the flavonol morin found in walnuts have remarkable free-radical scavenging power. All these beneficial nutrients make walnut as ‘Power Food’.
Fibre in Walnuts
Walnuts are a good source of Fiber. It has 2 grams of fibre on serving. The fibre in walnut can help to keep you full. Many research shows that eating a high fibre diet can maintain a healthy weight and may improve to decrease the risk of heart disease.
It may also help give the body a steady stream of glucose that preventing significant blood sugar spikes.
Vitamin in Walnuts
Vitamin E that is found in walnuts is particularly beneficial. The vitamin E composition of walnuts found in an unusual concentration of the gamma-tocopherol form instead of alpha-tocopherol form.
A study shows that on the cardiovascular health of men, this gamma-tocopherol form of vitamin of walnuts protects from heart problems.
Minerals in Walnuts
Walnuts contain a high amount of minerals such as manganese, magnesium, copper, calcium and phosphorus. Copper and phosphorus both found in walnuts are essential in maintaining optimal bone health. The mineral copper may prevent from lower bone mineral density and may lower risk of osteoporosis.
Manganese, another mineral in walnuts, prevent osteoporosis in combination with the minerals calcium and copper. They also contain Magnesium, is essential for bone formation, help with the absorption of calcium into bones.