Walnuts

Walnuts

Nicknamed the "brain nut" for their cerebral appearance, the walnut is a great example of form following function.

Walnuts do in fact benefit the brain (and the rest of the body) thanks to a high concentration of ALA omega-3 fats, with a quarter-cup providing over 90% of the daily value for this essential nutrient. Walnuts also provide a powerful cancer fighter called ellagic acid - that's what gives them their distinct bitter bite.

The English (or Persian) walnut and the black walnut are the most commonly consumed varieties, which make a delicious addition to both savory and sweet salads and sauces, healthy desserts, snacks and more.

Glycemic Index=0
Glycemic Load=0
Antioxidant Score (ORAC)=13,541

The Benefits

*Excellent Source of: ALA Omega-3, Manganese
*Good Source of: Magnesium
*Preferences: Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Look for walnuts in the shell that are free of cracks or holes. Shelled walnuts should be meaty, plump and crisp. In their shell, walnuts can be stored in a cool, dry place up to 3 months. Shelled walnuts should be refrigerated in a sealed container for up to 6 months or frozen up to a year.

Nutrition Information(amounts per serving)

Serving Size: 1-ounce(s) WALNUTS,ENGLISH

OMEGA-6 / OMEGA-3 RATIO: 4.19

Calories: 183

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	18.3 g	*
Saturated Fat	1.7 g	*
Monosaturated Fat	2.5 g	*
Polyunsaturated Fat	13.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	2542 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	3.8 g	*
Sugars	0.73 g	*
Fiber	1.9 g	*
Protein	4.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	5.6 IU	0%
Vitamin C	0.36mg	1%
Vitamin D	0 IU	0%
Vitamin E	0.2 IU	1%
Vitamin B6	0.15 mg	8%
Vitamin B12	0 mcg	0%
Vitamin K	0.76 mg	1%
Folate	27.4 mcg	7%
Niacin	0.32 mg	2%
Riboflavin	0.04 mg	2%
Thiamin	0.1 mg	7%
MINERALS
Calcium	27.4 mg	3%
Copper	0 mg	0%
Iron	0.81 mg	5%
Magnesium	44.2 mg	11%
Manganese	0.96 mg	48%
Phosphorous	96.9 mg	10%
Potassium	123.5 mg	4%
Selenium	1.4 mcg	2%
Sodium	0.56 mg	0%
Zinc	0.87 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	3.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	2.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).