![]() Ellagic acid may reduce your risk of heart disease and cancer ( 21, 22, 23). This antioxidant is found in high amounts in walnuts, along with other related compounds like ellagitannins. Some notable plant compounds in walnuts include: In fact, walnuts ranked second in a study investigating the antioxidant content of 1,113 foods commonly eaten in the United States ( 20). They’re exceptionally rich in antioxidants, which are concentrated in the brown skin ( 19). Walnuts contain a complex mixture of bioactive plant compounds. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. Walnuts are an excellent source of several vitamins and minerals. Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol ( 17, 18). This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables. Vitamin B6 deficiency may cause anemia ( 16). This vitamin may strengthen your immune system and support nerve health. About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. Folic acid deficiency during pregnancy may cause birth defects ( 13, 14). Also known as folate or vitamin B9, folic acid has many important biological functions. It also helps maintain bone, nerve, and immune system function ( 11, 12). Walnuts are an excellent source of several vitamins and minerals, including: They contain a relatively high percentage of omega-3 fat, which has been linked to various health benefits. Walnuts are primarily made up of protein and polyunsaturated fat. What’s more, ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to numerous health benefits ( 10). It also helps reduce inflammation and improve the composition of blood fats ( 8, 9). In fact, walnuts are the only nuts that contain significant amounts of ALA ( 8).ĪLA is considered especially beneficial for heart health. This makes up around 8–14% of the total fat content ( 2, 5, 6, 7). ![]() They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). The most abundant one is an omega-6 fatty acid called linoleic acid. Walnuts are also richer than most other nuts in polyunsaturated fats. However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet ( 3, 4). This makes them an energy-dense, high-calorie food. Like other nuts, most of the calories in walnuts come from fat. Walnuts contain about 65% fat by weight ( 2). ![]() They’re low in carbs - most of which consist of fiber.Ī 1-ounce (30-gram) serving of walnuts - about 14 halves - provides the following nutrients ( 2): Walnuts are made up of 65% fat and about 15% of protein.
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