Walnut

218_STEM_IMG_Walnut

Photo by Martin Fisch. Creative Commons License

Walnuts are a high density source of nutrients, particularly proteins and essential fatty acids. Walnuts, like other tree nuts, must be processed and stored properly. Poor storage makes walnuts susceptible to insect and fungal mold infestations; the latter produces aflatoxin—a potent carcinogen (Wikipedia, nd).

Allergy Alert:

Due to the swelling caused by the allergic reaction, the airways can become constricted or close completely. Shortness of breath can turn into allergenic asthma, a condition in which the airways seize and restrict airflow. It can also cause anaphylaxis, a condition in which the throat swells, causing difficulty breathing (Healthline, 2013).

Common Uses:

Walnuts are used in many forms, supplied in their shells, or shelled, halved, in smaller pieces, pickled or as an ingredient in other foodstuffs. They can be eaten alone, raw, cooked or as part of a mix, such as museli (Wikipedia, nd).

Amount Per 1 cup, ground (80 g)
Calories 523
% Daily Value*
Total Fat 52 g [≈ Mass equivalent of the energy that is called 1 megaton of TNT equivalent] 80%
Saturated fat 4.9 g 24%
Polyunsaturated fat 38 g
Monounsaturated fat 7 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 353 mg 10%
Total Carbohydrate 11 g 3%
Dietary fiber 5 g 20%
Sugar 2.1 g
Protein 12 g 24%
Vitamin A 0% Vitamin C 1%
Calcium 7% Iron 12%
Vitamin D 0 µg Vitamin B-6 20%
Vitamin B-12 0% Magnesium 31%

Dietary Information and Related Articles:

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