Walnuts
30 g of walnuts is 196 kcal and mainly feeds your immune, muscles and bones.
PER 30 G AS BOUGHT · 196 KCAL
The portion is the serving PeakPie's healthy kitchen standard allows for this ingredient (nuts).
What it feeds
The score is what this one portion would do for the organ on an otherwise empty day, against PeakPie’s daily targets for an adult aged 19 to 50 (protein at 70 kg). Your own targets in the app follow your age, sex, weight and activity.
What’s in 30 g
| NUTRIENT | AMOUNT | OF A DAY |
|---|---|---|
| Omega-3 ALA | 2.7g | 200% |
| Copper | 0.5mg | 53% |
| Phosphorus | 104mg | 15% |
| Magnesium | 47mg | 13% |
| B6 | 0.2mg | 12% |
| Zinc | 0.9mg | 10% |
| Polyphenols | 84mg | 8% |
| Protein | 4.6g | 8% |
| Folate (B9) | 29 mcg DFE | 7% |
| Iron | 0.9mg | 7% |
| Fiber | 2g | 6% |
| Potassium |
Watch out
- Saturated fat1.8g · 9% of the UK reference intake
- Salt0g · <1% of the UK reference intake
What may be claimed
Walnuts is a source of Copper, Folate (B9), Iron, Magnesium, Phosphorus, Protein, B6, Zinc. These are the authorised wordings from the GB Nutrition and Health Claims Register for those nutrients, the only health claims anyone may make about this food.
Copper
- Copper contributes to normal function of the immune system.
- Copper contributes to maintenance of normal connective tissues.
- Copper contributes to normal iron transport in the body.
A trace mineral that helps immune cells mature, moves iron around the body, and cross-links the collagen in connective tissue.
Folate (B9)
- Folate contributes to normal psychological function.
- Folate contributes to the normal function of the immune system.
- Folate contributes to normal blood formation.
- Folate contributes to normal homocysteine metabolism.
- Folate contributes to a reduction of tiredness and fatigue.
The B vitamin behind DNA synthesis and cell division — every fast-renewing tissue, from blood to gut lining, leans on it.
Iron
- Iron contributes to normal cognitive function.
- Iron contributes to the normal function of the immune system.
- Iron contributes to normal oxygen transport in the body.
- Iron contributes to normal formation of red blood cells and haemoglobin.
- Iron contributes to a reduction of tiredness and fatigue.
The core of hemoglobin, the protein that carries oxygen in your blood. Low iron means less oxygen delivered — and flagging energy.
More foods for your immune
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