Going Nuts at Christmas
Starting a weekly look at nuts (not me! – Beeble) This week:
Walnuts
Every Christmas my grandparents would have a big bowl of nuts for everyone to enjoy. But they were all in their shells and although a good pair of nutcrackers were provided, nobody could be bothered to crack and eat them, there were too many other sweet and tasty things on offer. I say ‘nobody could be bothered’, that’s not quite true; the exception was my father who would sit with the bowl in his lap and crack his way through the lot! In fact after several Christmases it was generally considered that the nuts were his particular treat.
Nuts are good for you…
Well, my father had the right idea, because nuts are full of healthy nutrients: they contain high levels of essential fatty acids (EFAs ) ‘good’ fats that won’t pile on the pounds like other fats will and protein, so important for vegetarians or for those trying to cut down on their meat intake. Nuts also contain a wide range of vitamins and minerals. So let’s see what the walnut has to offer those brave enough to flex their biceps and crack open that walnut’s case…
Nutrients are based on 100 grams
- Calories: 643 kcal
- Protein: 13.33 grams
- Carbohydrates: 16.66 grams
- Fibre: 4.66 grams
- Fat Saturated: 5.66 grams
- Fat Mono unsaturated: 18.88 grams
- Fat Polyunsaturated: 39 grams
- Calcium: 93.33 milligrams
- Phosphorus: 316.66 milligrams
- Potassium: 503.33 milligrams
- Zinc: 2.66 milligrams
- Iron: 2.33 milligrams
- Magnesium: 170 milligrams
- Vitamin A: 13.33 micrograms
- Vitamin B1: 0.4 milligrams
- Vitamin B2: 0.133 milligrams
- Vitamin B3: 1 milligram
- Vitamin B6: 0.566 milligrams
- Vitamin C: 3.33 milligrams
- Vitamin E: 2.633 micrograms
- Folate (folic acid): 66.66 micrograms
(You would be nuts if you tried to eat 100 grams of Walnuts – Beeble)
Omega 3 fatty acids
You can see from the above list that walnuts are full of good things: they are one of the best plant sources of protein and contain high levels of those ‘good’ fats e.g. omega 3 fatty acids – that can lower cholesterol. Eating walnuts as a regular part of your diet (a Walnut is not just for Christmas – Beeble) will help reduce your chances of a heart attack as they improve the condition of your blood vessels.
Just a quarter of a cup can provide 90.8% of the daily requirement of these essential fats which can also improve your brain function and memory. These fatty acids also have anti-inflammatory benefits which are helpful in cases of rheumatoid arthritis and asthma as well as inflammatory skin diseases such as eczema and psoriasis. Walnuts are rich in fibre, B vitamins (41% of vitamin B6 Recommended Daily Allowance), magnesium (43% of your RDA), Phosphorus (49% of your RDA) and anti-oxidants such as vitamin E.
But watch those calories!
Like most nuts, walnuts are high in calories, so snack on just a few, not the whole lot like my father did! Add them to salads or chop them up and sprinkle on your breakfast cereal. Get into the healthy habit of including them regularly in your diet. Also remember that all the figures are for 100 grams of walnuts, try measuring that out and if you want a real challenge? Try eating them all!
For more information on walnuts see:
December 5th, 2008 at 2:15 am
Nuts do seem to crop up more around Christmas and as you say they are a healthy food that most people do not include as part of their diet. Everyone should take advantage as the holidays roll around.
December 5th, 2008 at 8:23 am
Although nuts are high in fat and calories. Are they not good fats?.
December 5th, 2008 at 10:59 am
Well spotted "Fitness"! As is the case of most nuts, they are high in mono and polyunsaturated fats which are good for our health. It has always been a common misconception that because nuts are high in fat they are bad for us. However even good fats have to be eaten in moderation.