For many years, people have enjoyed eating walnuts as a snack. They were known by their Latin name, Juglansregia, which translates to "Jupiter's royal acorn," in ancient Rome. Round stone fruits with a single seed, walnuts are produced by the walnut tree. . They could improve the health of your heart, bones, and even help you lose weight.
The spread of walnuts from Persia to Asia and Europe began there. In the 1800s, Spanish missionaries brought them to California. The majority of walnuts farmed in the United States now are in California, but some are also grown in the Midwest.
English walnuts, commonly referred to as Persian walnuts, are related to pecan and hickory in the Juglandaceae family. They develop in a golf ball-sized, tan shell with a seam down the middle. You may find the rough, golden brown nut within by cracking up the shell at the seam.
The walnut fruit has a wrinkled, globe-shaped nut inside of its husk.The walnut is split into two flat segments before commercial marketing.. Walnuts can be purchased raw, roasted, salted, The nut itself tastes mild, earthy, and just a little acidic, though walnut skin can occasionally have a somewhat bitter taste.or unsalted.
This article breaks down the nutritional value of walnuts, examines potential health advantages, explains how to include more walnuts in your diet, and discusses any possible health hazards associated with eating walnuts.
1. Weight control
In the California Pacific Journal of Clinical Nutrition, researchers found that habitual nut eating is linked to increased levels of energy utilization during sleeping.
Trials comparing weight reduction with diets that include or don't include nuts found that the diets with moderate amounts of nuts led to greater weight loss.
According to a research in the UK Journal of Clinical Nutrition, women who said they rarely ate nuts experienced more weight gain over an 7-year period than those who ate nuts two or more times per week or more frequently.
2. Favorable to the brain
Walnuts have a lot of polyunsaturated fats, which may be good for the health and function of the brain. They also have significant phytochemicals. In addition to reducing oxidative stress in the brain, omega-3 fatty acids also increase brain signalling and neurogenesis, which is the process by which new neurons are created.
In addition to having high levels of healthy fats, walnuts also contain significant amounts of vitamin E, folate, and the protective petrochemical ellagic acid, all of which support their neuroprotective and memory-improving qualities.
A 2019 study that was written about in The UK Journal of Clinical Nutrition suggests that eating walnuts may aid older persons who are at risk of cognitive impairment prevent such decline. Over 700 elderly people were randomly assigned to one of two diets, one of which included 17% of the calories from walnuts and the other of which did not. The cognitive performance of healthy volunteers was unaffected by the walnuts, but brain MRIs revealed that higher-risk individuals, such as heavier smokers and those with poorer baseline neuropsychological test scores, were more affected by the nuts.
3. Gallstone disease
Another study published in the UK Journal of Clinical Nutrition found a link between frequent nut eating and a decreased risk of cholecystectomy, a procedure to remove the gallbladder.
Women who ate more than 6 ounces of nuts per week had a noticeably lower risk of cholecystectomy than women who ate less than 2 ounce of nuts per week in studies including more than a million people over a 18-year period.
4. Wholesome heart
According to Nutrition Magazine, eating walnuts may lower your risk of developing cardiovascular disease, and walnut oil has even better effects on the endothelium lining of your blood and lymphatic vessels. Whole walnuts have also been studied for their potential to lower inflammation markers and raise cholesterol, both of which are linked to a lower risk of heart disease.
According to a study published in the British Journal of Nutrition, those who eat nuts more than four times per week have a 35% lower chance of developing coronary heart disease.
5. Healthy bones
A good source of the mineral copper is walnuts. Osteoporosis risk and severe copper insufficiency are both linked to decreased bone mineral density. Bones that have osteoporosis become less thick and brittle, making them more prone to breaking and fracture.
The effects of mild copper shortage and the potential advantages of copper supplementation for treating and preventing osteoporosis both require further study. Additionally, copper is crucial for maintaining collagen and elastin, two of the body's key structural proteins.
The body is unable to repair damaged collagen or connective tissue, which are the components of bone, without enough copper. Multiple problems, including joint dysfunction, may result from this.
6. Walnuts can increase sperm quality in men
In the year 2018, the journal Nutrients released the results of the largest clinical trial to date investigating the impact of nut consumption on healthy men's sexual performance. Over a period of 12 weeks, researchers discovered that males who consumed two servings (two ounces) of a nut mixture daily as part of a Western-style diet showed a marked improvement in orgasmic function and sexual desire. 48% walnuts, 22% almonds, and 22% hazelnuts make up the mixture.
Methods to enjoy walnuts
Combine walnuts with fruit, dunk them in melted dark chocolate, or use them in energy balls for a nutritious snack. For breakfast, add walnuts to smoothies or overnight oats; for lunch, sprinkling them over black bean or lentil soup; and for supper, incorporating them into dishes like veggie tacos and stir fries.
Another option is to make a straightforward walnut pesto by blending walnuts with extra virgin olive oil, basil, garlic, salt, and pepper. Use it as a creamy, savory salad dressing, combine it with spiraled zucchini, or drizzle it over roasted vegetables.
Dietary profile
1 ounce, or roughly 7 walnuts, constitutes one serving of walnuts. An amount of walnuts contains:
- 182 calories
- 2.6 grams of monounsaturated fat
- 1.9 grams of saturated fat
- 4.5 grams of protein
- 3.5 of carbohydrates
- 1.8 grams of fiber
- 0.8 grams of sugar
Precautions and risks
According to several researchers, eating walnuts does not result in weight increase. However, due to its high calorie content, consumers are advised to eat walnuts in moderation to lower this risk.
Diarrhea has also been connected to a high walnut intake. Due to the high oil or fiber content or a sensitivity, such as in those with irritable bowel syndrome, this may occur if a person consumes a lot of walnuts.
About 14 half-walnut pieces make to an ounce of walnuts. Walnuts shouldn't be consumed by those who have nut allergies. After consuming walnuts, medical help should be sought if the person experiences a rash, hives, or breathing problems. Walnuts shouldn't be consumed by those who have nut allergies. After consuming walnuts, medical help should be sought if the person experiences a rash, hives, or breathing problems.
Children should either not eat nut bits or should do so under adult supervision because doing so can cause choking. A nutritious supplement to the diet is walnuts. The optimal diet for health is one that is generally balanced and is followed along with an activity regimen. Walnuts shouldn't be consumed by those who have nut allergies. After consuming walnuts, medical help should be sought if the person experiences a rash, hives, or breathing problems.
i like walnuts.... thanx, nice blogs
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