What nutritional value does walnut have?
Every 100g of walnut kernel contains 63.00-70.00g of high-quality fat, protein 14.60- 19.00g, carbohydrate 5.40- 10.70g, phosphorus 280.00mg, calcium 85.00mg and iron. Vitamin b 1.26 mg, vitamin B2 0. 15 mg, niacin 1.00 mg, riboflavin 0.1/mg, niacin 1.00 mg, thiamine 0./.
The highest content of protein in walnut kernel can reach 29.7%. The ratio of protein digestibility to net protein in walnut kernel is high, and its titer is similar to that of animal protein. It is rich in amino acids, including 18 amino acids, and the content of 8 essential amino acids is reasonable, which is close to the standards stipulated by FAO and WHO. It's a good protein. Every 100g walnut kernel contains 3549 mg glutamic acid, 262 1 mg arginine, 0/656 mg aspartic acid, 0/70 mg hyaluronic acid/kloc-0 and 934 mg serine. Isoleucine 328 ~ 625mg, leucine 680 ~1268mg, lysine 234 ~ 425mg, methionine134 ~ 236mg, phenylalanine 421~ 71mg, threonine. In particular, lysine and tryptophan cannot be synthesized by human body, and the contents of eight essential amino acids that need to be obtained from diet are relatively high.
The main component of walnut fatty acid is unsaturated fatty acid, accounting for about 90% of its total. The content of linoleic acid, an essential fatty acid for human body, is 3-4 times that of ordinary rapeseed oil. The acid value of walnut oil is 0.5 ~ 0.9, and the average molecular weight of fatty acid is 273 ~ 276. It consists of about 8.0% palmitic acid, 2.0% stearic acid, 18.0% oleic acid, 63.0% linoleic acid, 9.0% α -linolenic acid and 0.4% myristic acid. Among them, linolenic acid is an essential fatty acid for human body, a member of ω-3 family and a basic component of various cells. Walnut kernel is rich in essential fatty acids for human brain and contains no cholesterol. It is a natural "brain gold" with unparalleled quality.
Nutrients in walnut kernel can make up for trace elements such as iron, zinc, calcium, linolenic acid, etc., which are lacking in vegetarian diet, and it is a good natural nutritional supplement.
People's absorption of vitamins is mainly through fat-soluble absorption, and the fat and vitamins stored in walnut kernel just meet the physiological needs of the human body and are easily absorbed. Vitamin E contained in walnut kernel helps people live longer. Vitamin E can protect cells from oxidative damage by free radicals, which is beneficial to health. Therefore, walnut is an excellent dried fruit food, which contains five nutritional elements such as protein, fat, sugar, cellulose and vitamins, and has good nutritional value. Nutritionists say that the nutritional value of each 500g walnut kernel is equivalent to 500g eggs or 4,500g milk.
Walnut has high pollen content and rich nutrition. The pollen content of each male inflorescence is 0.65438 0.3 ~ 0.50g. According to analysis, walnut pollen contains 25.38% protein, 2 1.33% total amino acids, 0/1.08% soluble sugar, and also contains potassium, iron, manganese and zinc. The contents of β-carotene, riboflavin, ascorbic acid and vitamin E in pollen are also high, so walnut pollen is a good natural nutrition and health food resource.