Walnuts, a member of the walnut family, are a nutritious nut with a long history of cultivation in China. It is popular for its unique flavor and multiple health benefits. Walnut kernel is one of the top nuts, rich in healthy fats, proteins, antioxidants, and contains a wide range of essential trace elements and minerals, as well as a variety of vitamins such as carotene and riboflavin. It is known to benefit the heart, enhance brain function and improve digestive system function. Let's briefly make a brief introduction on the main nutritional value and health benefits of walnut kernels.
Nutritional composition of walnut kernels:
Nutritional content:
Content: Per 100g
Calories (kcal): 654
Fat: 65
Saturated Fat: 6 g
Polyunsaturated Fatty Acids: 47 g
Monounsaturated Fat Acid: 9 g
Cholesterol: 0 mg
Na: 2 mg
K: 441 mg
Total Carbohydrate: 14 g
Suger: 2.6 g
Protein: 15 g
Vitamin A: 20 IU
Vitamin C: 1.3 mg
Vitamin D: 0 IU
Vitamin B6: 0.5 mg
Ca: 98 mg
Fe: 2.9 mg
Cobalamin: 0 µg
Mg: 158 mg
1.Healthy Fats
Walnut kernels are rich in unsaturated fatty acids (especially alpha-linolenic acid, one of the omega-3s), which help reduce inflammation and support cardiovascular and brain health.
Walnuts are about 60-65% fat, but the “good fats” are predominant.
2. Protein
With about 15 grams of plant protein per 100 grams of walnut kernels, this is a high-quality source of supplemental protein for vegetarians.
3. Dietary Fiber
Walnut kernels contain a large amount of dietary fiber, which promotes intestinal peristalsis, improves digestive health and enhances satiety.
4. Vitamin and MineralsWalnut kernels are rich in minerals such as manganese, copper, magnesium, and phosphorus, which help maintain bone health, support the immune system, and promote energy metabolism.
5. Antioxidant substances
Walnut kernels contain polyphenols, melatonin, and phytosterols, which have significant anti-inflammatory and antioxidant effects.
Health benefits of consuming walnut kernels:
1. Cardiovascular protection
Walnut kernels can lower “bad cholesterol” (LDL), improve blood vessel elasticity and reduce the risk of atherosclerosis.
2. support brain function
Walnut kernels rich in Omega-3 fatty acids and antioxidants may slow cognitive decline, but more research is needed to verify its effectiveness in preventing Alzheimer's disease.
3. Anti-inflammatory and antioxidant
Walnut kernels can reduce chronic inflammation and prevent the occurrence of chronic diseases such as cancer and diabetes.
4. Weight control and blood sugar
Moderate consumption of walnuts can enhance satiety and aid in weight management; dietary fiber helps stabilize blood sugar.
5. Gut Health
Walnut kernels can promote the growth of probiotics and maintain the balance of intestinal flora.
Suggestions and Precautions for Consuming Walnut Kernels：
1. Moderate intake
Recommended daily amount of walnut kernels: about 30g (a small handful), excessive consumption may lead to calorie overload (about 654 calories per 100g).
2. Preservation methods
Walnut kernels can be stored in an airtight container in a cool, dry place out of direct sunlight to avoid oxidizing the oils. You can freeze walnuts in airtight containers and use them within a year.
3. Prudent Consumers
People with nut allergy need to strictly avoid walnut kernels.
People with digestive problems are recommended to consume small amounts, or choose soaked walnuts to reduce anti-nutrients.
4. Healthy Eating
It is recommended to eat walnuts directly raw or add them to oats, salads, and yogurt.
Certain groups of people can avoid candied, salt-baked and other reprocessed walnut products to reduce the intake of extra sugar and salt.
Walnuts are a natural “nutrient bank” and are particularly well suited as a supplement to a healthy diet. Proper consumption can improve overall health, but portion control is important. For people with specific health problems (e.g. high blood fat, diabetes), it is recommended to adjust the dietary program under the guidance of a doctor or dietitian. Hebei Huadai Group has developed into a modern enterprise in China that integrates the research and development, deep processing, and sales of walnut kernels. We collect raw walnuts directly from farms all over China, process them using state-of-the-art machinery, and export world-standard walnuts to markets around the world. Our company's walnuts kernels are natural and organic and of high quality. Our walnuts kernels are available in various processing methods such as peeling and in different sizes and grades. Its foreign markets are mainly in Europe, Southeast Asia, Middle East market, Africa and so on. We are able to provide you with high quality walnut kernel products and customized production that are nutritious, healthy, safe and hygienic.
