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While one-fourth cup of raw, unsalted walnuts contains 180 calories, be aware they contain 18 grams of fat, 1.5 grams saturated. The fat in walnuts is mostly polyunsaturated. If you are watching the fat, you can calculate your fat intake by dividing the 77% of calories from fat by the180 calories to learn that a one-fourth cup serving contains 43% fat. That percentage may sound high, but it should not discourage a healthy person from gaining nutritional benefits from eating walnuts in small quantities.

Walnuts are rich in protein, providing 7 grams for that same one-fourth cup, 2 grams of fiber, and only 7 grams of carbohydrates. Walnuts can be considered a super food because they contain a full complement of vitamins, including B1, B2, B3, B5, B6 and folic acid. They also contain a wealth of minerals, such as iron, magnesium, potassium, and zinc.

Walnuts contain Vitamin E--alpha, beta, delta and gamma-tocopherol, making it exceptionally high in antioxidants.

This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.Nutritionists tell us that Omega 3 fatty acids are found in only a few plant food sources, yet are essential to a healthy body. In a 2,000-calorie diet, 3 tablespoons of walnuts will provide our daily requirement of these Omega 3 fatty acids.

Medicinal Benefits

Walnut & heart

In one region of southern France known as Perigord the long-standing traditional diet is very high in fried foods, rich meats, and fatty patés. Yet, the people suffer fewer heart attacks than Americans. At first medical experts explained this phenomenon by attributing this miracle to the red wine they drink. Red wine is known for its superior antioxidants to protect the heart. Yet, the residents of this region didn't drink any more red wine than those in other parts of Europe. Closer examination revealed that their daily green salads were dressed with walnut oil and chopped walnuts, helping to lower their levels of LDL and overall cholesterol in the bloodstream. When eaten as a part of a healthful diet, walnuts promote healthy cholesterol levels and healthy arteries. Another study found that walnuts could also diminish the extent of heart damage after a heart attack.