Walnuts are an excellent source of manganese and copper. They also contain good levels of magnesium and phosphorous, zinc, iron, calcium and selenium and traces of iodine can also be found in walnuts. Walnuts contain excellent levels of vitamin B6, thiamin (B1) and pantothenic acid. They also contain very good levels of vitamin E, niacin (b3) and riboflavin (b2).
Walnuts contain unsaturated fats and little cholesterol, significant amount of omega-3 and antioxidant properties. Use in dressings rather than heating as it can remove some of the oil’s flavor and nutrition and produce a slight bitterness.