|Healthy Diet Plans >> Calories >> Walnuts|
Calories In Walnuts
Walnuts are an excellent source of omega-3 fatty acids and vitamin E and hence are a highly nutritious snack. You can lower your risk of heart disease by eating a handful of nuts every day. However, walnuts also contain a considerable amount of calories and hence it is important to eat them in moderation.
Nutrition And Calories In Walnuts
One handful or one ounce of walnuts contains 4.32 mg of protein, 1.9 mg of fiber and 185 calories. Walnuts also supply other nutrients such as magnesium, potassium, vitamin B6, arginine, melatonin and polyphenols. It is quite easy to finish a whole packet of nuts before realizing it and hence you need to exercise caution and eat only a handful at a time.
Health Benefits Of Walnuts
Walnuts are a great source of energy and are full of many essential nutrients such as vitamins, minerals and antioxidants. Here are some important health benefits of walnuts;
Buying And Storing Walnuts
When buying shelled walnuts, choose the heavier ones. Make sure that the shells are not cracked or stained as this may be indicative of mold growth in the nut. Such nuts are not safe to eat. You can opt for shelled walnuts as well. These are usually available in pre-packaged packets or in bulk containers. When buying them in bulk, ensure that the nuts have been stored in hygienic conditions and have been kept covered. Avoid nuts that look shriveled or dried out. You can also smell the nuts to make sure that they have not turned rancid.
Since walnuts are rich in polyunsaturated fats, they can perish quickly and hence shelled walnuts must be stored in airtight containers. When stored properly, walnuts can be kept for up to six months. You can even store them in the freezer for a maximum of one year. It is advisable to keep unshelled walnuts in the refrigerator or in a cool, dark and dry place.
You can eat walnuts plain or add them to oatmeal, sauces, curries and desserts. It is advisable to consume walnuts along with the skin. The skin is the flaky, whitish part which is visible after the nuts have been shelled. Studies have indicates that the skin contains about 90 percent of the beneficial phenols found in walnuts. Walnut skin may be slightly bitter to taste, but most health experts encourage keeping the skin on.
|Submitted on January 16, 2014|