Description

Vitamins and Minerals

Walnuts are an excellent source of several vitamins and minerals, including:

• Copper: This mineral promotes heart health. It also helps maintain bone, nerve and immune system function (11, 12).
• Folic acid: Also known as folate or vitamin B9, folic acid has many important biological functions. A folic acid deficiency during pregnancy may cause birth defects (13, 14).
• Phosphorus: About 1% of our body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions in the body (15).
• Vitamin B6: This vitamin may strengthen the immune system and support nerve health. A vitamin B6 deficiency may cause anemia (16).
• Manganese: This trace mineral is found in the highest amounts in nuts, whole grains, fruits and vegetables.
• Vitamin E: Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol (17, 18).

Bottom Line: Walnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E.