Information on walnuts:
They are deciduous trees, about 10 to 40 meters high. 21 species of this genus are found in the temperate zone of the Old World from southeastern Europe to Japan, and have a wider range in the New World from southeastern Canada to California to the west and Argentina to the south. The seeds of all walnut species are edible, of which J. regia is most commonly cultivated due to its large kernel size and fairly fine seed coat.
Nutrition from walnuts
Nutritional ingredients in 100g walnuts
Protein 15.2 g
Sugar 2.6 g
Fiber 6.7 g
Monounsaturated fat 8.93 g
Polyunsaturated fat 47,17 g
Omega-3 9.08 g
Omega-6 38.09 g
Vitamins and minerals
Walnut is an excellent source of many vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E.
– Copper: This mineral promotes cardiovascular health. It also helps maintain bone, nerve and immune system functions.
– Folic acid: Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency in pregnancy can cause birth defects.
– Phosphorus: About 1% of our body is made up of phosphorus, a mineral found in bone. It has many functions in the body.
– Vitamin B6: This vitamin can strengthen the immune system and support mental health. Vitamin B6 deficiency can cause anemia.
– Manganese: Manganese is found in the highest amounts in nuts, grains, fruits and vegetables.
– Vitamin E: Compared to other nuts, walnuts contain high levels of a special kind of vitamin E called gamma-tocopherol
Benefits from walnuts:
1. Improve cardiovascular health
Walnuts are considered nuts for heart health. Studies have shown, for decades, that walnuts have more heart benefits and are more effective than any fruit on earth. This is because walnuts are high in omega-3 fatty acids, minerals, vitamins and antioxidants.
Omega 3 fatty acids are known to be effective in preventing blood clots, the main cause of heart attacks. Combined with fiber, omega 3 fatty acids also reduce the level of LDL (low density lipoprotein) or bad cholesterol – one of the factors that affect heart health. Arrhythmia or abnormal heartbeat can also be treated with an adequate amount of omega 3 fatty acids. The Food and Drug Administration has stated that walnuts are a healthy heart and should be added to a balanced diet to protect heart health.
2. Strengthen the arteries
In addition to protecting the heart, walnuts also have a great effect on patients with high blood pressure and help the arterial wall healthy.
3. Prevent gallbladder stones
Data from more than 80,000 people and over two decades of research have shown that the brain can prevent gallstone gallstones. So, if you are facing a risk of developing gallstones or not wanting to have this disease, eat some walnuts a day.
4. Protect your bones
The fact is that the bone is weakened by age. The diminished bone mineral density will lead to osteoporosis. Nutrition rich in walnuts will keep your bones healthy until your age. People who regularly eat walnuts will not have to face the phenomenon of reducing minerals that weaken the bones as they age.
5. Food of the brain
Walnuts are particularly good for the brain. Studies have shown omega-3 fatty acids in walnuts help maintain structural fat, which accounts for up to 60% of the brain. This structural fat helps the brain function properly. The brain is the center of the body’s processing, replenishing it with nutrients that will enhance memory and awareness. It also reduces the risk of depression and behavior problems.
6. Good for diabetics
Walnuts are especially good for type 2 diabetics. It not only helps prevent diabetes but also helps in the production of insulin, a substance that diabetics do not. Patients with diabetes are at high risk for heart disease, so that walnuts are very good for diabetics.
7. Natural medicine helps laxatives
If you have chronic constipation, walnuts will help you make a difference. Walnuts are high in fiber, so they work as laxatives. Chew on walnut walnuts every day and you will immediately see its amazing results.
8. Fight with some cancers
Walnuts are rich in antioxidants and some other types of antioxidants. Antioxidant compounds are called ellagic acids, which are useful in the fight against cancer. It also boosts the immune system, so it can help cancer patients recover during chemotherapy or chemotherapy.
9. Avoid insomnia
We all lose sleep at some point. Studies have shown that eating a few walnuts before bedtime prevents insomnia better than the traditional way of drinking a cup of warm milk.
Our body produces a hormone called melatonin that is responsible for some of the functions, which are related to insomnia. Melatonin is the brain signal that the work has been done enough, the body is tired and needs sleep. The body releases melatonin at about the same time that you sleep every night. But as we age, melatonin production by the body decreases. This is why so many elderly people have trouble sleeping and often sleep only 4-5 hours a night. Walnut is a natural and abundant source of melatonin. So sipping on some walnuts before bed is a way to avoid sleeplessness.