Black walnuts are high in antioxidants and have a higher nutritional value than their more common walnut cousins.
Per 1/4 cup serving of black walnuts, the following nutrients are present:
- Protein: 8 grams
- Calories: 193
- Fat: 18 grams
- Saturated Fat: 1 gram
- Carbohydrates: 3 grams
- Fiber: 2 grams
- Sugar: 0 grams
Black walnuts also contain:
- Melatonin
- Vitamin E
- Potassium
- Folate
- Iron
- Magnesium
Benefits Of Black Walnuts
Black walnuts (Juglans nigra) are a type of tree nut that has a rich, earthy flavor and is commonly used in baking and cooking. These nutrient-packed nuts are an excellent source of healthy fats, protein, fiber, vitamins, and minerals. They also offer a variety of health benefits, including:
Promoting Heart Health
The fatty acids in black walnuts can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, the antioxidants present in these nuts can help prevent damage to blood vessels and improve blood flow.
Boosting Brain Health
The omega-3 fatty acids in black walnuts can improve cognitive function and decrease the risk of age-related cognitive decline. Additionally, the antioxidants present in these nuts can protect brain cells from damage.
Supporting Weight Loss
The protein and fiber content of black walnuts can help promote feelings of fullness and reduce calorie intake. Additionally, the healthy fats present in these nuts can help boost metabolism and support healthy weight loss.
Improving Skin Health
The vitamins and minerals present in black walnuts can help improve skin health by reducing inflammation and protecting against free radical damage. Additionally, the fatty acids present in these nuts can help keep the skin moisturized and supple.
Enhancing Immunity
The vitamins, minerals, and antioxidants present in black walnuts can help boost the immune system and protect against infections. Additionally, the fatty acids present in these nuts can help reduce inflammation throughout the body.
Reducing Inflammation
The omega-3 fatty acids present in black walnuts can help reduce inflammation throughout the body. Additionally, the antioxidants present in these nuts can help protect cells and tissues from damage.
Supporting Eye Health
The vitamins and minerals present in black walnuts can help improve vision and protect against age-related eye diseases. Additionally, the fatty acids present in these nuts can help keep Eyes moisturized and healthy.
Promoting Gut Health
The fiber content of black walnuts can help promote regularity and reduce the risk of constipation. Additionally, the healthy fats present in these nuts can help reduce inflammation in the gut and support a healthy digestive system.
Reducing The Risk Of Cancer
The antioxidants present in black walnuts can help protect cells and tissues from damage, which may reduce the risk of cancer. Additionally, the omega-3 fatty acids present in these nuts can help lower inflammation throughout the body, which may also reduce the risk of cancer.
Supporting Bone Health
The minerals present in black walnuts can help improve bone density and reduce the risk of osteoporosis. Additionally, the fatty acids present in these nuts can help keep bones healthy and strong.
Black Walnuts: How to Prepare Them
Black walnuts have a more strong and more complex flavor than English walnuts. Bold, fruity, and earthy, with a creamy, buttery texture, they’re described as bold, fruity, and earthy.
Any dish that calls for normal walnuts can be made with black walnuts. Expect a flavor that is more bright and zesty.
- Serve with honey and yogurt.
- Make banana bread with it.
- Toss with basil and garlic to make a pesto to serve with pasta.
- Add spinach, shaved parmesan, and black walnuts to potato gnocchi.
- streusel carrot cake
- In a typical walnut cake, use instead English walnuts.
- Bake to make baklava
- Toss in a salad for a nutty crunch.
- Add to cereal or oatmeal for breakfast.
- To create homemade granola, roast with rolled oats and honey.
