Protein, Fiber, Magnesium and Phosphorous
In addition to antioxidants and essential ALA/omega-3 fatty acids, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams). Most Americans don’t get enough dietary fiber which promotes healthy bowel function and helps you feel full—a key component in maintaining a healthy weight. Walnuts are also a good source of magnesium (44.79 mg/oz) and phosphorus (98.09 mg/oz) – both important minerals involved the body’s processes and necessary for achieving optimal wellness.
A one ounce of serving of walnuts provides 18g of total fat - 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5 grams of alpha linolenic acid - the plant based omega-3 ALA. It also provides 4g of protein, 2g of fiber and 3.721 mmol of antioxidants.
"Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease." U.S. Food and Drug Administration, March 2004