Walnuts contain vitamin B9, also known as Folate. This vitamin stimulates the body’s red cell production and plays a role in maintaining constant brain function. It is thus a vital component to our diet. There are also traces of other minor vitamins. Walnuts contain the minerals that most other nuts do: potassium, phosphorus, magnesium, calcium, manganese, zinc, iron and selenium.
Manganese is necessary for normal intra-uterine growth and growth in general; for normal cartilage and functioning of nervous tissue. It is also essential for the body’s metabolism of amino acids and carbohydrates.
Walnuts are rich in omega-3 fatty acids, which are particularly useful for possible resistance against developing heart diseases. Walnuts are ideal for salads, in pasta, light appetizers or as an ingredient in a dip such as hummus.