Scientific Name: Juglans regia
English walnuts (Juglans regia) are native to Eurasia. The fruits of English walnuts are more commonly eaten than black walnuts. English walnuts have thinner shells, a milder flavor, and are cheaper than black walnuts. Black walnuts have more magnesium and phosphorus than English walnuts.
English walnuts are an excellent source of B vitamins, such as thiamin (vitamin B1), folate (vitamin B9), and vitamin B6. Thiamin (23% daily value [DV]) and folate (25% DV) contents in English walnuts are much higher than in black walnuts. Thiamin is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function. Folate is a necessary nutrient that prevents neural tube defects. Vitamin B6 (27% DV) is important for the immune system, and it may also reduce the risk of cardiovascular disease and support the nervous system.
Magnesium (40% DV) promotes calcium absorption, helps the body build new bone cells, and regulates nerve and muscle activities. Phosphorus (35% DV) strengthens muscles, regulates heart rate, and supports nerve conductivity. Zinc (21% DV) is an essential element required by the immune system. Copper (79% DV) promotes heart health and important for bone and nerve health. Manganese (171% DV) affects cellular respiration, bone growth, glucose metabolism, and brain activity. English walnuts are commonly eaten as a snack, or used in baking and salads.