There are several types of walnuts, but the most common varieties include:
Persian walnuts
English walnuts
Black walnuts
To eat the seed inside, the shell must be cracked open. Often, this process splits the kernel into two halves that resemble the shape of the human brain. The edible walnut is slightly wrinkled and covered by a thin brown skin that contains many beneficial antioxidants.
Like most nuts and seeds, walnuts can spoil if they are not stored properly. Keeping shelled walnuts in an airtight container inside the refrigerator can help prevent them from becoming rancid and extend their shelf life.
Both the walnut flesh and its thin skin are rich in antioxidants that contribute to many of the health benefits associated with this nutritious food.
Nutritional Value of Walnuts
When examining the nutritional profile of walnuts, it becomes clear why they are often considered a “super nut.” They provide a balanced combination of healthy fats, plant protein, vitamins, minerals, and fiber.
A one-ounce serving (about 28 grams or 14 walnut halves) contains approximately:
185 calories
4.3 grams of protein
about 2 grams of dietary fiber
45 mg of magnesium
Walnuts are also low in carbohydrates and have a low glycemic index, which makes them a suitable snack option for people who want to maintain stable blood sugar levels.
In addition to these nutrients, walnuts contain an excellent mix of polyunsaturated fatty acids. These include omega-6 fatty acids (linoleic acid) and omega-3 fatty acids (alpha-linolenic acid, or ALA). This combination plays an important role in supporting cardiovascular health and reducing inflammation in the body.
Walnuts are also a great source of several important minerals. Just a quarter cup of chopped walnuts can provide a significant portion of your daily requirements for manganese, copper, magnesium, and iron.
