Walnut Benefits, Nutrition & Side Effects
Walnuts are a type of tree nut that are rich in nutrients and have several potential health benefits. Here’s an overview of walnut health benefits, nutrition, and potential side effects:
Walnut Health Benefits
- Heart Health: Walnuts contain heart-healthy nutrients such as omega-3 fatty acids, magnesium, and fiber that may help reduce the risk of heart disease and lower blood pressure.
- Brain Health: The antioxidants and other nutrients found in walnuts may help improve cognitive function and prevent age-related cognitive decline.
- Weight Management: Despite being high in calories, walnuts may help with weight management due to their high protein and fiber content, which can help increase feelings of fullness and reduce overall calorie intake.
- Cancer Prevention: Some studies have suggested that consuming walnuts may help reduce the risk of certain types of cancer, such as breast and prostate cancer.
- Improved Digestion: Walnuts are a good source of fiber, which can help promote healthy digestion and prevent constipation.
Also Read:- Almond Health Benefits
Walnut Nutrition Value
A 1-ounce (28-gram) serving of walnuts contains approximately:
- Calories: 185
- Fat: 18 grams
- Protein: 4 grams
- Carbohydrates: 4 grams
- Fiber: 2 grams
- Sugar: 1 gram
- Vitamin E: 1% of the Daily Value (DV)
- Magnesium: 11% of the DV
- Phosphorus: 8% of the DV
Also Read:- Muesli vs Granola What’s the Differences
Walnut Side Effects
While walnuts are generally safe for most people to consume, some individuals may experience an allergic reaction. Symptoms of a walnut allergy may include hives, itching, swelling, and difficulty breathing. Additionally, consuming large amounts of walnuts may lead to digestive discomfort, such as bloating, gas, and diarrhea, due to their high fiber content. It’s also important to note that walnuts are high in calories and fat, so they should be consumed in moderation as part of a balanced diet.