What are the Benefits of Walnut?
Walnut is a healthy snack that has been consumed for thousands of years. It is also one of the most praised foods among nuts. Walnut, known as “Juglansregia” in Latin in ancient Rome, also attracts attention with its interesting brain-shaped structure. Rich in fibre, carbohydrates, vitamins, protein and iron, the benefits of walnuts are many when consumed in the right amount.
Walnut, which is feared due to its high fat and calorie content, actually does not contain cholesterol and is unique in that it contains polyunsaturated fats instead of monounsaturated fats. Walnuts are therefore considered healthier than other nuts.
What is Walnut Good for?
Walnut strengthens the immune system with its double effect as it contains both omega 3 and vitamin E. Fresh walnuts, which should be consumed abundantly in autumn, are a good source of omega 3 and protein for people who do not eat fish and vegetarians.
Polyphenolic compounds and phytochemicals in walnuts reduce the effects of inflammation in the body. This is a powerful measure against cardiovascular disorders and cancer.
The benefits of the walnut shell, the benefits of the inner shell of the walnut, such as the benefits of all parts of the walnut, the benefits of fresh walnuts or the benefits of dry walnuts are also curious. Whether fresh walnuts or dried walnuts, this delicious nut is more useful than expected. Approximately 7 walnuts; It contains 3 percent of the daily recommended amount of calcium, 10 percent of iron, 5 percent of potassium, 14 percent of magnesium, 7 percent of folate.
The benefits of walnut containing manganese, copper, phosphorus, magnesium, vitamin B6 and iron can be listed as follows:
Strengthens Memory
Omega 3 and omega 6 fatty acids make walnuts strong in terms of quality fatty acids. These can help improve memory and cognitive function. In the form of walnuts, it does justice to this when remembering the brain. It is effective in maintaining brain health. Omega 3 fatty acids may be useful for improving motor function.
May Protect Against Depression
A healthy diet can serve as protection against depression. Since low omega 3 consumption will always leave the person vulnerable to depression, walnut can be a protection shield with this power.
Can Improve Sperm Quality
Walnut, which increases sperm vitality and mobility, has an important place for couples who are thinking of having children. It can also prevent abnormal changes in sperm structure.
Effective Against Cancer
Walnut has the highest antioxidant content among crustaceans. Thanks to this feature, it is thought that walnut can prevent the progression of breast and prostate cancers.
Provides Weight Control
Walnuts are a food containing fibre, protein and fat that keeps you full for a long time. Of course, this makes walnuts a healthy snack. In particular, it makes it superior to most low-calorie snacks or other packaged products. In case of a ‘sweet crisis’, you can consume walnuts containing B group vitamins that will increase your energy instead of the need for sugar. In a national study conducted in the USA, it was found that a daily increase of half a serving in the consumption of walnuts etc. was associated with a lower risk of obesity and positively associated with weight maintenance and weight loss. You can consume yoghurt and walnuts together for a healthy snack. A handful of walnuts meets 10 per cent of your daily energy needs. Therefore, although it is healthy fat, it should be consumed carefully.
Protects Bone Health
Severe copper deficiency is associated with low bone mineral density and an increased risk of osteoporosis (osteoporosis), which makes bones vulnerable to fractures. Walnuts are a good source of copper. Copper also plays an important role in the protection of collagen in the body and elastin, which is especially important for connective tissue. Thus, the body can produce collagen, the building block of damaged connective tissue and bone. Manganese in walnuts is also known to be beneficial against osteoporosis together with calcium and copper minerals. Magnesium supports bone formation by helping calcium to be absorbed by the bone.
Regulates Sleep
Walnut helps the secretion of melatonin hormone that regulates sleep. Even walnuts contain melatonin in a biologically usable form. You can consume walnuts in your evening meals to have a good and quality sleep.
Useful for Skin Health
The benefits of walnut to the skin is one of the most curious topics. Walnut actually has a strengthening feature for both nails and hair. Walnut is effective in the stronger growth of hair and nails with its biotin or vitamin B7 content, while preventing hair loss. Vitamin E content also helps hair and nails to shine. In addition, antioxidants and vitamin E can support the skin to look younger and healthier. People with dry skin can also apply walnut oil directly to their skin with the approval of a doctor.
Benefits of Walnut during Pregnancy
B vitamins found in unsalted roasted walnuts are beneficial for fetal growth during pregnancy. According to a study published in the European Journal of Epidemiology, the consumption of nuts, including walnuts, by pregnant women in the first 3 months of pregnancy had a good effect on the neurodevelopment of the child. Research on the subject continues. It is important that walnut consumption during pregnancy should be in the amount specified under the supervision of a doctor.
What is the Importance of Walnuts for Cholesterol?
Research in the USA, Australia, New Zealand and Spain has proven that 2-3 walnuts a day can reduce the risk of coronary heart disease by lowering cholesterol. Walnuts, which contain polyunsaturated fat, contain alpha-linolenic and linoic acid, which are healthy for blood vessels and keep them away from anti-inflammatory effect while creating a positive effect for blood lipids. If you have a family history of heart disease and have not consumed walnuts until now, start thinking about adding walnuts to your diet. Reducing bad cholesterol (LDL), triglycerides and cholesterol helps prevent cardiovascular diseases as well as risks such as heart attack and stroke.
What Should Be Considered When Buying Walnuts?
Quality and delicious walnut is usually understood from its thin shell. If you are buying shelled walnuts, make sure that the shell is not broken. Make sure that the walnut is not mouldy and look carefully at its colour. If you smell old oil when you open it, this is an indication that the walnut is not fresh. Make sure that the walnut is dry and not damp. If you are buying packaged walnuts, make sure that the package is not open and has production and expiry dates.
Under which conditions should walnuts be stored?
Storing walnuts in a cool, dark, dry place and in an airtight closed container without breaking the shell extends their life. They can be stored in the refrigerator at 4-5 degrees Celsius or in the freezer below 0 degrees Celsius for 1 year. If you want to store them at room temperature, the microorganisms can be killed if you first freeze them at -18 degrees Celsius for 48 hours. Walnuts exposed to heat for a long time can harden. This causes the walnut to have a bitter taste. In addition, walnut is a food that attracts odour easily. For this reason, it is recommended not to keep it in the same place with odorous foods. If it looks too wrinkled, it means that the walnut is spoilt.
Does Bacteria Occur in Walnut?
When wet walnuts are kept in a closed container, mould is seen. This causes various microorganisms to be taken into the body. Therefore, fresh walnuts should be consumed quickly. Dried walnuts should be kept in a tightly closed container. Again, if the walnuts are not dried correctly, they can become mouldy. Therefore, bacteria may occur in walnuts.
How should walnut be consumed?
Breaking the walnut when you consume it allows you to eat fresher. In addition, the formation of bacteria on it is prevented in this way. You can consume walnuts alone or you can eat them with your salads, foods such as hummus, healthy breads, sauces such as pesto, smoothies and soups. Instead of roasting walnuts in oil, consume them raw or roasted without oil. Put 2 walnuts in a glass of water at night and eat these walnuts in the morning. Wet walnuts are both easier to digest and more easily absorbed as phytic acid will decrease. The benefits of walnuts in water are also like normal walnuts.
Is Walnut Juice Useful?
The benefits of walnut juice are curious. However, it has not been scientifically proven that walnut juice is beneficial. Experts find it appropriate to consume the walnut itself instead of walnut juice.
Harm of Walnut
Walnut can have benefits as well as harms. Excessive walnut consumption can cause kidney stones due to oxalate content. Walnuts can also be risky for allergic bodies. If you are allergic to nuts, be careful when eating walnuts. An itchy mouth and difficulty in swallowing may be indicators of your allergy to walnuts. It can lead to death with anaphylactic shock.
Excessive walnut consumption may cause diarrhoea and nausea. This is an issue that should be more careful especially in people with irritable bowel syndrome (IBS).
It can be dangerous for children to consume such foods because they can get into the throat.
Again, walnut can cause weight gain when consumed excessively due to its high calorie content.
