1 Cup, In Shell, Edible Yield (7 Nuts) English Walnuts contain 183 calories. Walnuts are a great source of omega-3 fatty acids and protein, making them a nutritious snack choice. Incorporating walnuts into your diet can have many potential health benefits.
English Walnuts are high in antioxidants, vitamins, and minerals, such as vitamin E and zinc, which play a vital role in immune and skin health. They also have anti-inflammatory properties that can reduce the risk of heart disease and cancer.
In this article, we'll explore the caloric content of English Walnuts, their vitamins and minerals, potential health benefits, daily serving recommendations, and ways to buy and store them.
Caloric Content
1 Cup, In Shell, Edible Yield (7 Nuts) English Walnuts contain 183 calories, making them a high-calorie snack. However, they are also nutrient-dense, and the body needs healthy fats to function properly. Consuming them in moderation can be incorporated into a healthy diet.
Vitamins and Minerals
English Walnuts are rich in vitamins and minerals that promote good health. They are an excellent source of vitamin E, which has antioxidant properties that protect cells from damage. Walnuts also contain zinc, magnesium, and selenium that boost the immune system. Vitamin E found in walnuts can help maintain healthy skin and prevent skin damage from UV rays. The minerals found in walnuts also promote bone health and reduce the risk of osteoporosis.
Potential Health Benefits
Eating English Walnuts regularly can have many potential health benefits. They are known to reduce bad cholesterol and increase good cholesterol levels, reducing the risk of heart disease. The compound ellagic acid found in walnuts has anti-inflammatory properties that can reduce the risk of cancer. Consuming walnuts can also help manage Type 2 diabetes by lowering blood sugar levels. Additionally, the high omega-3 content in walnuts can improve brain function and reduce the risk of depression.
Daily Serving Recommendation
The American Heart Association recommends eating 1.5 ounces of nuts, including walnuts, daily. This is about 20 halves or 7 whole English Walnuts. However, it is essential to keep in mind that they are high in calories, so it is best to consume them in moderation.
Most Common Way to Consume
English Walnuts are versatile and can be enjoyed in many ways. The most common way to consume them is as a snack, either raw or roasted. They can also be added to salads, oatmeal, or baked goods. Walnut butter can also be used as a spread or added to smoothies.
Contrasting Flavors and Textures
English Walnuts have a mild, nutty flavor and a crisp, crunchy texture. They pair well with sweet or savory dishes and can add a satisfying crunch to salads, yogurt bowls, or stir-fries.
Seasonal Availability
English Walnuts are typically harvested between September and December. However, they are available year-round in most grocery stores.
Purchasing and Storage Tips
When purchasing English Walnuts, look for plump and intact kernels. Avoid rancid or moldy walnuts. Store walnuts in an airtight container in a cool, dark place or in the refrigerator or freezer to extend their shelf life.
Precautions and Allergies
English Walnuts are safe for most people to consume. However, people with nut allergies should avoid them. Additionally, walnuts contain phytic acid, which can interfere with mineral absorption. Soaking or sprouting the walnuts can reduce the phytic acid content.
English Walnuts are an excellent source of protein, healthy fats, and fiber. A 1-ounce serving of walnuts contains 4 grams of protein, 18 grams of fat, and 2 grams of fiber. They are also low in carbs, making them suitable for low-carb diets. Walnuts also contain plant compounds that have antioxidant and anti-inflammatory properties.
Incorporating walnuts into your daily diet can offer many health benefits and can be a tasty way to get the nutrients your body needs.
Frequently Asked Questions about English Walnuts
1. How many calories are in one cup of English walnuts?
One cup of English walnuts, in shell, with an edible yield of 7 nuts, contains 183 calories.
2. What are some health benefits of eating English walnuts?
English walnuts are high in healthy unsaturated fats, fiber, and protein. They also contain antioxidants and nutrients such as magnesium, vitamin E, and plant-based omega-3 fats, which may help reduce inflammation, lower cholesterol levels, and improve heart health.
3. How should English walnuts be stored?
English walnuts should be stored in an airtight container in a cool, dark place. To extend their shelf life, they can also be stored in the refrigerator or freezer.
4. How can English walnuts be incorporated into a healthy diet?
English walnuts can be eaten as a snack or used as a topping in salads, oatmeal, or yogurt. They can also be added to baked goods, such as muffins or bread, for a nutty flavor and an extra crunch. However, it is important to watch portion sizes, as English walnuts are high in calories.
5. Are English walnuts a common allergen?
Yes, English walnuts are one of the most common tree nut allergens. People with a tree nut allergy should avoid eating English walnuts and other tree nuts, as they may cause a serious allergic reaction.