Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.
| Persian or English walnut, Juglans regia | |
| Nutritional value per serving | |
|---|---|
| Serving size | 100 grams |
| Energy | 2,738 kJ (654 kcal) |
| Carbohydrates | 13.71 |
| - Starch | 0.06 |
| - Sugars | 2.61 |
| - Lactose | 0 |
| - Dietary fiber | 6.7 |
| Fat | 65.21 |
| - saturated | 6.126 |
| - monounsaturated | 8.933 |
| - polyunsaturated | 47.174 |
| Protein | 15.23 |
| Water | 4.07 |
| Alcohol | 0 |
| Caffeine | 0 |
| Vitamin A equiv. | 1 μg (0%) |
| Vitamin A | 20 IU |
| - beta-carotene | 12 μg (0%) |
| - lutein and zeaxanthin | 9 μg |
| Thiamine (vit. B1) | 0.341 mg (30%) |
| Riboflavin (vit. B2) | 0.15 mg (13%) |
| Niacin (vit. B3) | 1.125 mg (8%) |
| Pantothenic acid (B5) | 0.570 mg (11%) |
| Vitamin B6 | 0.537 mg (41%) |
| Folate (vit. B9) | 98 μg (25%) |
| Vitamin B12 | 0 μg (0%) |
| Vitamin C | 1.3 mg (2%) |
| Vitamin D | 0 μg (0%) |
| Vitamin D | 0 IU (0%) |
| Vitamin E | 0.7 mg (5%) |
| Vitamin K | 2.7 μg (3%) |
| Calcium | 98 mg (10%) |
| Iron | 2.91 mg (22%) |
| Magnesium | 158 mg (45%) |
| Manganese | 3.414 mg (163%) |
| Phosphorus | 346 mg (49%) |
| Potassium | 441 mg (9%) |
| Sodium | 2 mg (0%) |
| Zinc | 3.09 mg (33%) |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
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