Nutritional properties of walnuts

The walnut is, together with other oil-bearing nuts, one of the most concentrated food sources of nutrients provided by nature.

Walnuts contain as high as 35 per cent moisture when harvested. They should be hulled, washed and dried as quickly as possible to 8 percent moisture or less and graded.

Fats 
In walnuts fats are formed primarily of unsaturated fatty acids, with a preponderance of polyunsaturated in addition to lecithin.

With a 7:1 ratio of polyunsaturated to saturated fat, walnuts are one of the highest naturally occurring sources of polyunsaturated fats. Polyunsaturated fats are an important source of essential fatty acids.

Walnut also referred to as a brain food, it is rich in omega-3 fatty acids. Brain cells are made of fat. Hence, walnuts help providing ample nutrition to brain and flushing out toxic elements.

Carbohydrate 
The walnut is the lowest of any-oil bearing nut in this nutrient (13.5%). Because of this, walnuts are well tolerated by diabetics.

Protein 
Walnuts contain up to 14.3 of high quality protein, more than peanuts and about the same as almonds.

Vitamins
Walnuts are good sources of vitamins B1, B2, B3, E and particularly B6.

Minerals
Walnuts are rich in phosphorus, magnesium, copper, zinc and potassium, while they are low in sodium, which promotes cardiovascular health.

Walnuts contain several antioxidants including selenium, melatonin, gamma-tocopherols and several polyphenols.

They also contain 678 to 694 calories (kcl) for each 100g. Walnuts are high in calories primarily because they are about 60% fats.
Nutritional properties of walnuts

Pistachio nut nutrient

Pistachio nuts are prized and sought after for their color, taste and flavor. They are rich in nutrient content.

Each 1 ounce serving of pistachio nuts provides 165 calories, 310 mg of potassium, 3 g of dietary fiber (12% of the recommended daily intake of fiber), and 20% of the recommended dietary allowances (RDA) for vitamin B6, copper and manganese.

Pistachios also contain 19% of RDA for iron. A good amount of iron contributed to healthy blood and enhances resistance to infections. Pistachios are high in fat, 72% fat: 52% is monounsaturated and 20% is polyunsaturated. Monounsaturated fat can help prevent high serum cholesterol.

Pistachio nuts

Pistachios are also an excellent source of protein. A single ounce of roasted pistachio nuts delivers 13% of the recommended daily intake of protein and 12%.

They are also a very good source of vitamin E (8% of the recommended daily intake per ounce) and a good source of vitamin B2 (4% of the recommended daily intake per ounce), folic acid (4% of the recommended daily intake per ounce) and vitamin B5 (3% of the recommended daily intake per ounce).
Pistachio nut nutrient