Physique Global

Superfood – Walnuts

Walnuts are one of the most healthiest nut available in the market and contains a wide range of vital elements like soluble and insoluble fiber, protein, omega-3 fatty acid, omega-6 fatty acid, vitamin E, potassium, zinc, calcium, magnesium, and so on.

Let’s check out some of the health benefits of this amazingly nutritious nut.


  • One-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin
  • Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods.
  • Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well
  • Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
  • Walnuts may improve sperm quality, help with weight control, and offer support for brain health and Type 2 diabetes


Nutritional Value:

Quantity – 1 ounce (28g i.e. around 30-35 medium sized almonds)

Calories – 183

Protein – 4.3g

Carbohydrates – 3.8g (out of which 1.9g fiber)

Fat – 18.3g (out of which 15.5g is poly and mono unsaturated fat)

Magnesium – 45mg

Potassium – 123mg


Everyone should incorporate walnuts in their daily diet. The walnut skin contains up to 90 percent of walnut’s antioxidants, making it one of the healthiest parts to consume.

Recommended dosage for walnuts is around 1 ounce or 28gms per day.