Walnuts nutrition facts. These funny-shaped little tree nuts are praised for their health benefits. But what are those benefits, exactly? Who should eat them? How often? And what should you eat them with? I hope you take a minute to read this article, because the information could add years to your life.

Little Brains

Did you know that walnuts have been venerated for ages as a symbol of intelligence? True story! If you crack open a new walnut, careful not to break it, you will see that it looks a lot like the human brain, with the shell being the skull. It might be a little morbid, but it's an interesting fact.

Walnuts are a tree nut, as I said, just like almonds. Almonds are great for you; but walnuts might be even better.

The Secret

Here's the secret to walnuts nutrition: the fat. Walnuts are high in fat, but it's monounsaturated fat, like olive oil. They're also very high in omega-three fatty acids, the same kind found in fish and flax seeds. This kind of fat has been linked to a whole host of health benefits, including many cardiovascular benefits like a reduced heart attack risk, decreased LDL cholesterol, and increased HDL cholesterol. Omega-three fatty acids are especially important, because most of us don't get nearly enough. They have a strong anti-inflammatory effect.


Walnuts are also high in copper, manganese, folate, thiamin, and dietary fiber. They don't have as much vitamin E as almonds, but the vitamin E they do have comes in the form of gamma-tocopherol (as opposed to the more common alpha-tocopherol). This is believe to be an even more heart-healthy form of vitamin E. This is part of the reason walnuts are so praised for their antioxidant and anti-inflammatory qualities.

The Skins

Here's a walnut tip. Eat the skins! The bitter-tasting little white layer on top. They estimate that 90% of the phenols in walnuts are stored here.

Here's another nut-tip: throw some walnuts on top of a salad. The fat content will help your body to absorb the fat-soluble nutrients in all those veggies, increasing the health quotient of your meal exponentially. Without some kind of fat, many of the vitamins in vegetables pass through your body without being absorbed. If you're going to take the time to prepare a healthy meal like salad, make sure you get the maximum health benefit possible!

Thanks for reading these walnuts nutrition facts. If you want to learn about more nuts, try pistachios and almonds!