Walnuts Nutrition Facts

Walnuts are one of the best plant sources of protein. Protein is an organic compound, made up of a collection of amino acids. These amino acids are known and referred to as "the building blocks of protein". They provide the resources necessary to build and repair human organs, cells and tissues. Your skin, hair, nails and muscles all require amino acids, found in protein in order to grow.

Walnuts are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

Walnuts, in particular, have significantly higher amounts of omega-3 fatty acids as compared to other nuts. Omega-3 fatty acids seem to have the ability to regulate and lower cholesterol levels in the blood, as well as improving the ratio of good and bad cholesterol. It is this ratio between good and bad cholesterol that is thought to play a key role in heart attack risk, and this is one of the most important effects of omega-3 fatty acids in the diet.

A new US study found the high proportions of omega-3 fatty acids and antioxidants walnuts contain can help reduce your risk of developing breast cancer.

Add walnuts to mixed leaves with goat's cheese for a healthy lunch.