Unlike most nuts, walnuts are much higher in polyunsaturated fats than  in mono unsaturated. The fat they contain is mostly the essential omega-3 fats, in the form alpha-linolenic acid.  Just 30 g  portion  provides you will more than a day’s recommended intake.

A balanced intake of the omega fats has been linked with protection  from ageing, cardiovascular  disease of the nervous system. If you don’t eat fish and fish oils, an intake of omega-3 fats from other sources, such walnuts, flax seeds and soya, is important.

Walnuts are good source of  fibre and B vitamins. They can lower ‘bad’ cholesterol and blood pressure and increase elasticity of the arteries.

30 g of walnuts contains

• 196 Kcalories
• 19.9 g fats
• 4.5 g protein
• 4 g carbohydrate
• 2 g fibre
• 0.3 mg niacin
• 0.16 mg calcium
• 132 mg potassium
• 47 mg  magnesium
• 0.9 mg iron
• 0.9 mg zinc