- Are a rich source of essential fats- walnuts have a high polyunsaturated fat content (72% of total fat), with smaller amounts of monounsaturated fat and very low levels of ‘unhealthy’ saturated fat (6% of total fat). They are free from trans fats and dietary cholesterol
- Walnuts are a high source of natural plant omega-3 fats in the form of alpha-linoleic acid (ALA)- 6280mg per 100g or 1884mg per 30g handful. We need 1300mg of ALA/day.
- Can improve blood cholesterol by lowering both total and ‘bad; LDL cholesterol
- Contain the amino acid- arginine- which is converted to nitric oxide in the body which helps blood vessels to dilate and remain elastic
- Are rich in anti- oxidants- including: ellagic acid (anti- inflammatory effect), ellagitannins and proanthcyanidins
- Walnuts are high in potassium and low in sodium- this ratio has benefits for blood pressure and heart health
- Research has shown that if people with diabetes include walnuts in their diet their blood cholesterol improves and their insulin levels are reduced
- protein- walnuts contain 14g of plant protein per 100gms