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Walnuts

Overview

Walnuts provide plant-based omega-3 (ALA), polyphenols, and ellagitannins that can be converted to urolithin A by gut bacteria, supporting mitochondrial health and cognitive function. The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate).

Within the BRAIN Diet framework, walnuts are part of the Mediterranean diet pattern and support BDNF expression through exercise and polyphenol synergy [1].

Key Nutritional Highlights

Walnuts are part of the Mediterranean diet pattern and support BDNF expression through exercise and polyphenol synergy.

Food Context

Synergies

Pair with other omega-3 sources for optimal DHA status (conversion from ALA is limited)
Higher polyphenol intake and microbial diversity increase urolithin A production from ellagitannins

Sourcing

Prefer fresh, well-sealed walnuts (or vacuum-packed) to reduce oxidation; rancidity risk increases with heat, light, and long storage.

Preparation

Best consumed raw to preserve omega-3s and prevent oxidation
Soaking may improve digestibility and reduce antinutrients

Essential Amino Acid Profile

Walnuts provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.

Protein pairing strategy:

Pair with legumes or grains to complete essential amino acid coverage.

Recipes

Nutrient Tables (per 100 g)

Selected food and preparation: Nuts, walnuts, english. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	654 kcal	—
Protein	15.2 g	—
Total fat	65.2 g	—
Saturated fat	6.1 g	—
Carbohydrates	13.7 g	—
Sugars	2.6 g	—
Fibre	6.7 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Iron	2.9 mg	16.2%
Zinc	3.1 mg	28.1%
Magnesium	158 mg	37.6%
Phosphorus	346 mg	49.4%
Manganese	3.4 mg	148.4%
Potassium	441 mg	13%
Copper	1.6 mg	176.2%
Folate	98 µg	24.5%
Vitamin B6	0.5 mg	41.3%
Vitamin B2	0.2 mg	11.5%
Vitamin B1	0.3 mg	28.4%
Vitamin B5	0.6 mg	11.4%

Bioactive compounds

Content applies to the food and preparation identified in the source notes.

Compound / class	Amount per 100 g	Notes
Linoleic Acid	38.1 g	—
Alpha-linolenic acid (ALA; 18:3 n-3)	9.1 g	USDA 18:3 quantity; isomer from walnut-specific literature

Sources and limitations

Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation.

Technical provenance

Source note 1

Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-004.

Functional metrics

Metric	Score	Notes
Total polyphenols (Folin proxy)	High	Walnuts consistently rank high in nut polyphenol surveys; matrix effects apply.

Note: Functional-metric values depend strongly on assay method, processing, and product formulation. Use these as contextual metrics, not strict like-for-like nutrient equivalents.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Composition source: USDA FoodData Central, Nuts, walnuts, english, FDC ID 170187, per 100 g edible portion

Substances

References

[1] The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate). Zelicha & Kloting 2022. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial

Walnuts

Overview

Key Nutritional Highlights