When was the last time you reached for a handful of walnuts? Maybe it was as a quick snack, or perhaps you added them to a recipe for that satisfying crunch. Either way, you may not realize just how much this humble nut has to offer for your health. Packed with essential nutrients and boasting an impressive list of benefits, walnuts truly deserve their place as a superfood in your diet.
Table of Contents
What is Walnut
Walnuts, called in some countries the camel’s eye, are the seeds of the walnut tree, which are edible seeds, with a hard shell that is difficult to break, and the walnut is characterized by its famous shape close to the shape of the human brain, so it is said to be good for the brain, a symbol of intelligence, and has a delicious and endearing taste.
Eating walnuts has been found to actually support brain function, prevent heart disease, and fight cancer.
The walnut tree is one of the oldest trees known to man, it has been an important part of the human diet for thousands of years, and walnuts are nuts rich in beneficial fatty acids such as omega-3 and contain more antioxidants than any other food, in addition to a large amount of vitamins and minerals.
Walnuts belong to the order of acorns, the walnut family according to taxonomy, a tree that grows in all parts of the world but is native to the Mediterranean basin and central Asia.
benefits of walnuts
Eating walnuts regularly and making them part of your daily diet benefits your body and supports your health in many ways, such as nutrition, disease prevention, delaying signs of aging and many others:
1. Preventing heart disease
Walnuts are an important source of fatty acids such as omega-3, also called alpha-linoleic acid, which is an essential fat that must be obtained from food.
Eating foods rich in omega-3 prevents coronary heart disease and lowers LDL cholesterol. It raises good cholesterol levels, thus helping to lower high blood pressure.
2. Promote bone health
Walnuts contain the elements copper and phosphorus, which work to keep bones healthy. The fatty acids may increase the absorption of calcium and prevent it from being excreted in the urine, thus protecting and strengthening bones.
3. Regulate blood sugar levels
Walnuts contain high levels of unsaturated fats that help regulate blood sugar levels. Eating walnuts also prevents the development of type 2 diabetes, but they should be consumed in moderation.
4. Improves gut health
Walnuts stimulate the beneficial bacteria that live in the intestines, which improves their function, and walnuts help detoxify the digestive system. It treats constipation and indigestion. Eating spicy foods also improves intestinal health.
5. Reduce inflammation
Inflammation is at the root of many diseases such as: Heart disease, cancers, and Alzheimer’s. The polyphenols, omega-3s, and magnesium contained in walnuts reduce inflammation in the body, thereby preventing many chronic diseases.
6. Strengthening immunity
Eating walnuts regularly builds a strong immune system due to their high fatty acid content, and mixed nuts contain omega-3s that help reduce LDL cholesterol levels and promote cardiovascular health. Walnuts are also a good source of antioxidants that protect the body from oxidative damage and reduce the risk of chronic diseases such as heart disease and cancer.
7. Enjoy good health as you age
Walnuts contain many essential vitamins, minerals, fiber, and fats, as well as vitamins such as vitamin E, vitamin B6, and folate. It also contains magnesium, phosphorus, zinc, iron, and potassium, which are essential minerals for bone health and various body functions. This prevents the deterioration of motor abilities such as walking in old age.
8. Preventing some types of cancer
Eating walnuts on a regular basis helps reduce the chances of developing some types of cancer such as breast cancer, prostate cancer, and colon cancer.
9. Improve sleep quality
Walnuts synthesize melatonin, which helps regulate sleep and improve its quality.
10. Strengthen hair
Walnuts contain many vitamins, nutrients, and antioxidants that work to strengthen hair follicles. They also protect against dandruff.
Benefits of walnuts for children
The benefits of walnuts for children Walnuts are considered one of the most beneficial foods for children, as they contain omega-3 fatty acids, which are essential for their health, and are essential in the development of the eyes, as well as the brain, in addition to promoting its health, and help stabilize their mood.
It should be noted that nuts can be given to children from about 6 months of age, after grinding them; it is not recommended to give them to them as a whole or chopped kernel until the age of 5 years, and they must be supervised while eating them, due to the possibility of choking, and a doctor should be consulted if there is a history of food allergies in the family before introducing nuts to the child’s food
Nutrient content of walnuts
Walnuts are rich in calories and many beneficial nutrients, as they are one of the healthiest foods in the world:
- It contains minerals, antioxidants, and vitamins that are essential for health.
- Rich in polyunsaturated fatty acids, which it provides in a relatively large amount compared to other nuts, such as linoleic acid (33-38%) and alpha-linolenic acid (2-9%).
- Walnuts contain phytic acid, which is a beneficial antioxidant, but can reduce the absorption of iron and zinc in the same meal if you don’t follow a balanced diet.
- Walnuts provide the body with many plant compounds such as: Ellagic acid, an antioxidant, which is abundant and can reduce the risk of heart disease and cancer, and catechin, an antioxidant flavonoid, which can promote heart health.
Why Walnuts Are a Nutritional Powerhouse
Walnuts contain many plant compounds, vitamins and minerals, representing the nutritional value of 100 grams of walnuts:
| Nutrient | Amount |
|---|---|
| Calories | 654 kcal |
| Protein | 15.2 g |
| Total Fat | 65.2 g |
| Omega-3 Fatty Acids | 9 g |
| Fiber | 6.7 g |
| Vitamin B6 | 0.537 mg |
| Magnesium | 158 mg |
This impressive combination of healthy fats, proteins, fiber, vitamins, and minerals makes walnuts a powerful ally for your body and mind.
Ways to eat walnuts
Walnuts can be eaten on their own as a snack or added to salads, pasta, cereals, soups, baked goods, and desserts with some of the following ideas:
- Sprinkle chopped walnuts over a green salad.
- Grind them finely and add them to sauces.
- Walnuts are added to the dough of baked goods and pies.
- Walnut oil can be extracted, which is known for its anti-aging properties
Risks and cautions for walnuts
Walnuts have many health benefits, when consumed in moderate amounts, but when consumed in excess, it may lead to some issues including:
- Allergies, which may be simple and minor, or may be fatal, so people who suffer from nut allergies should refrain from eating them completely.
- Problems with the digestive system and digestion, as excessive consumption of walnuts may cause nausea, stomach pain, diarrhea, bloating, and other digestive issues.
- Weight gain, as walnuts contain high levels of healthy fats.
- Reducing the absorption of minerals in the body, as it contains phytic acid, which impairs the absorption of minerals, such as iron and zinc.
Other Walnut Parts and Products
Benefits of Walnut Shells
The light shell that envelops the walnut kernel is high in plant polyphenols, in addition to vitamin E and melatonin, and the dried green shells provide 2.5-5% of vitamin C, which can be extracted and used as supplements, while the hard shell has some non-food uses, such as: Manufacture of dyes, etc.
Benefits of Walnut Oil
Edible oil is extracted from the seeds, where the whole walnut kernel is pressed to obtain its oil, which is characterized by its delicious nutty flavor, and has health benefits due to the unsaturated fatty acids it contains, and plant polyphenol compounds, in addition to eating it is likely to improve heart health and reduce blood sugar, and it is worth noting that walnut oil can be added to salads, or with cooked vegetables.
Frequently Asked Questions about Walnuts
What happens when you eat walnuts daily?
Walnuts contain a high percentage of dietary fiber in addition to a high content of oils. Therefore, eating them in large quantities may cause diarrhea. Diarrhea may occur in people with gastrointestinal disorders or diseases in particular.
What is the difference between walnuts and pecans?
Walnuts are characterized by the shape of the outer shell, which resembles a human brain, and the inner seed color is light beige, while pecans have a round outer shell shape, and the inner seed color is dark beige.
How many walnuts per day?
The allowable amount to eat per day is 10 whole walnuts.
What is the vitamin found in walnuts?
Walnuts contain amino acids, and many vitamins such as: Vitamin C, Vitamin E. Vitamin B group (B6, thiamine, niacin and riboflavin).
Conclusion
Walnuts are a popular and well-loved nut all over the world. They are a rich source of many important nutrients and health benefits. They are high in healthy fats such as omega-3 and omega-6 fatty acids. These healthy fats are beneficial for cardiovascular health. Walnuts also contain proteins and dietary fiber that promote satiety and support digestive health.
