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Walnuts Nutrition Facts | Properties, Benefits

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Walnuts are a lesser-known type of dried fruit but are very rich in beneficial properties. Let’s find out what they are and deepen the contraindications and curiosities about Walnut’s nutrition facts.

Walnuts are still little-known nuts and are often confused with normal walnuts or the more exotic macadamia nuts. Rich in Vitamins and Mineral Salts, they are also included in dried fruit and boast beneficial properties that make them a definitely important food for staying healthy.

Nevertheless, like all foods, and as well as the most classic nuts, walnuts can also have contraindications. So let’s find out everything there is to know, starting with the nutritional values and continuing with the benefits and the many ways to use them in the kitchen.

Walnuts Nutrition Facts: properties, contraindications, curiosities and recipes

Walnuts are a variety of dried fruit that is still little known and widespread but which certainly deserves more attention. Coming from the Carya illinoensis tree, they belong to the Juglandaceae family and are native to the area from Mexico to the United States.

Very similar to walnuts, walnuts have the distinction of being among the most caloric. At the same time, however, they boast beneficial properties that make them highly valuable for the body.
Generally, the recommended amount, as for other types of dried fruit, is between 15 and 30 grams per day.

Walnuts Nutrition Facts: Calories and Walnuts nutrition

Facts Walnuts have approximately 750 calories per 100 grams which include approximately 72 grams of fat, 13 grams of carbohydrates, and 9 grams of protein. Rich in fiber, they also boast high amounts of potassium, magnesium, and phosphorus. They also contain other important minerals such as zinc, iron, copper, selenium, and manganese.
Going to vitamins, walnuts are rich in vitamin J and beta-carotene. They also include lutein, vitamin K, vitamin E, vitamin C, vitamin A, and some B vitamins.
These nuts are also rich in important amino acids such as aspartic acid and glutamic acid, tryptophan, glycine, etc…

Walnut Benefits Properties

Walnuts boast several benefits of eating Walnuts. Among these, the best-known are:

  • They strengthen the immune system
  • They fight free radicals
  • They have a powerful anti-aging effect
  • They keep blood pressure under control
  • They are invigorating for the brain
  • Thanks to the fibers they contain, they help the intestine function properly
  • They inhibit the oxidation of fats in the blood
  • They prevent the formation of stones
  • They are good for the brain
  • They are purifying
  • They increase the sense of satiety and are useful if you are following a diet
  • They contribute to the growth of muscle mass
  • They reduce the risk of diabetes
  • Like all nuts, they help control blood sugar
  • They counteract cholesterol and can lower it by 30%
  • According to some studies, they can counteract the proliferation of cancer cells
  • They counteract osteoporosis
  • They make skin and hair more beautiful


Like all nuts, walnuts can cause severe allergic reactions. If an allergy is suspected, it is, therefore, preferable to ask your doctor for advice before taking them.

Read Also: 17 Foods that Prevent Breast Cancer

Their consumption is not recommended during childhood or pregnancy.
It is also preferable never to abuse in consumption as excessive doses can lead to dysentery and abdominal pain.

How to take walnuts and curiosities?

Like all nuts, walnuts are perfect for eating as a hunger breaker or snack during the day. At breakfast, they can represent a source of good fats if mixed with Greek yogurt, which is also rich in properties. At lunch, however, they can be the crunchy part of a fresh salad that with their contribution will turn out to be fresher.

Excellent for the preparation of desserts, they make tarts tastier and can be added to the mixture of cakes and plumcakes. As for the savory, however, they are excellent with rice, in flans, or inserted in side dishes to accompany second courses.

Going to the curiosities

  • The term pecan means “hazelnut that needs a stone to be broken”.
  • There are about 500 different varieties of walnuts.
  • Their spread was carried out by Native Americans who showed the first settlers how to use them, also extolling their many nutritional properties.
  • Walnuts can also be good for your skin when used in wraps
  • As for the skin, their use is also common for hair for which there are valid regenerating masks

Walnuts are among the healthy foods that, if eaten in moderation and within a healthy and balanced diet, can offer the body both the right dose of Vitamins E and minerals and a whole series of beneficial properties.


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