What are walnuts?
Walnuts are wrinkled, globe-like nut that is produced by the walnut tree and is the fruit of the tree. A strong shell protects the walnut, which is revealed when the shell is opened. This is then divided in half, which is why you will most often see them as flat portions on the screen. Walnuts are commonly eaten raw or roasted, depending on the variety.
Walnuts have a high nutritional value
A 30g serving (about 14 halves) includes roughly the following nutrients:
- 206 kcal / 851Kj
- 4.4g Protein
- 20.6g Fat
- 14.0g Poly-unsaturated fat
- 1.4g Fibre
- 135mg Potassium
- 48mg Magnesium
- 28mg Calcium
- 114mg Phosphorus
- 20mcg Folate
Walnuts, like other nuts, are high in fat, but the fat in walnuts is mostly in the form of polyunsaturated fats, making them a particularly good vegetarian source of the important fatty acid omega-3, which is found in fish and poultry.
What are the health benefits of walnuts?
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1. It is beneficial to the brain
Walnuts contain beneficial phytochemicals as well as high levels of polyunsaturated fatty acids, both of which have the potential to improve both the health and function of the brain. Omega-3 fatty acids contribute to brain health not only by assisting in the reduction of oxidative stress but also by aiding in the improvement of brain signalling and neurogenesis, which is the process by which new neurons are produced.
Walnuts have a high concentration of healthy fats, as well as other key elements such as vitamin E, folate, and the protective phytochemical ellagic acid, all of which contribute to the fruit's neuroprotective and memory-boosting effects.
2. Mood-enhancing substances
In order for the central nervous system to grow and operate properly, omega-3 fatty acids must be consumed in sufficient amounts. A growing body of promising research and clinical data suggests that omega-3 fatty acids may have a role in the treatment of some mood disorders.
An investigation on the effects of walnuts found conflicting results, although it did indicate that including walnuts in the diet of non-depressed, young healthy guys appeared to boost their mood.
3. Maintaining a healthy heart
Consumption of walnuts may lower the risk of cardiovascular disease, according to a study published in the Journal of Nutrition. Walnut oil also seems to have more favourable effects on endothelial function, which is the lining that lines the interior of our blood and lymphatic arteries. Also being investigated is the use of whole walnuts and how they may help to lower cholesterol levels as well as signs of inflammation, which has been linked to a lower risk of heart disease.
Following the findings of research published in the British Journal of Nutrition, it was discovered that people who eat nuts more than four times a week had a 37 percent lower chance of developing coronary heart disease.
4. It is possible that it will aid in weight reduction
There has been some data to suggest that eating walnuts in lieu of other foods does not result in weight gain, despite the fact that they are high in energy. This makes walnuts a perfect snack choice for individuals who are trying to lose weight.
5. Promote the health of the digestive system
Consuming walnuts, according to new animal research, may help to improve the gut microbiota, which is the community of beneficial microorganisms that dwell in our intestines, and in particular, it can help to boost the strains of healthy probiotic bacteria. This has been seen in people, with reports of a rise in beneficial strains, particularly those that make butyrate, a by-product that is favourable to the gut's health.
Is it safe to eat walnuts for everyone?
Walnuts should be avoided by anyone who is allergic to tree nuts. Symptoms of an allergic response usually manifest themselves within minutes, and you should see your doctor if you have an unpleasant reaction. If, on the other hand, this develops into a severe response known as anaphylaxis, it is considered a medical emergency, and urgent assistance should be sought.
Because of the danger of choking, whole nuts should be avoided by young children, certain elderly persons, and anyone who has difficulty swallowing.
