The Importance and Health Benefits of Walnuts
What is the Nutritional Value of Walnuts?
The nutritional value of a portion of walnuts, which is considered to be approximately 7-8 pieces, is as follows:
- 185 calories
- 18 grams of fat (mostly healthy, unsaturated fat)
- 2 grams of fiber
- 4 grams of carbohydrates
- 4 grams of protein
- 0.7 grams of sugar
What are the benefits of walnuts?
One of the organs that walnuts benefit the most from is the brain. Walnuts, which have a memory-strengthening effect by protecting brain health, are also known for protecting heart health. Walnuts, which contain high amounts of antioxidants, contribute vitamins and minerals to the body. Walnut, which is effective in fighting diabetes, is also known for fighting cancer cells.
Walnuts also have a positive effect on weight control. In general, the benefits of walnuts include:
- Protects brain health, strengthens memory
- Rich in omega-3 fatty acids and antioxidants
- Helps protect heart health
- Supports intestinal health It may reduce the risk of cancer It can improve sperm quality Provides high vitamin and mineral support
- It is effective against depression
- Helps regulate sleep
- Reduces inflammation in the body
- Lowers the risk of diabetes
- Helps to control weight Lowers blood pressure
- Supports healthy aging
- Protects skin health
Although the benefits of coconut, which are becoming more popular and frequently researched day by day, are still on the agenda, walnuts, which grow abundantly in our country, have many benefits that are as good as the benefits of coconut. Walnuts contain healthy fats, fiber, vitamins and minerals.
Walnuts have higher antioxidant activity than other common nuts. In the membrane surrounding the inner walnut, compounds called vitamin E, melatonin and polyphenols provide antioxidant properties.
A study conducted on a limited number of healthy individuals showed that consuming walnuts during meals prevents the oxidative damage caused by LDL, the bad cholesterol, after a meal. Bad cholesterol, called oxidized LDL, tends to accumulate in the arteries and causes atherosclerosis.
Walnuts are also significantly higher in omega-3 fat than other nuts, providing 2.5 grams of omega-3 per 1 serving (about 28 grams). Omega-3 fats from plants, including walnuts, are called alpha-linolenic acid (ALA). This is a fat that the body cannot produce itself and must be taken from outside. Recommended daily amount of ALA; 1.6 g for men; for women it is 1.1 grams. The daily amount required can be met with a single serving of walnuts. Observational studies have shown that every gram of ALA eaten per day reduces the risk of dying from heart disease by 10%.
Another feature of walnuts is that they reduce inflammation. Walnuts fight against oxidative stress and inflammation with the polyphenols they contain. The ALA omega-3 fat, magnesium, and amino acid arginine in walnuts may also reduce inflammation. Considering that inflammation markers play a role in the mechanisms of Alzheimer's, diabetes and many other chronic diseases, the preventive effect of walnuts on these diseases can be understood.
Strengthens Memory
Omega 3 and omega 6 fatty acids make walnuts strong in terms of quality fatty acids. These may help improve memory and cognitive function. It does justice to this when remembering the brain with its walnut shape. It is effective in protecting brain health. Omega 3 fatty acids may be beneficial for improving motor function.
May Protect Against Depression
A healthy diet may serve as protection against depression. Since low consumption of omega 3 always leaves the person vulnerable to depression, walnuts can be a protection shield with this power.
May Improve Sperm Quality
Walnuts, which increase sperm vitality and motility, also have an important place for couples who are considering having children. It can also prevent abnormal changes in sperm structure.
Effective Against Cancer
Walnuts have the highest antioxidant content among shelled nuts. Thanks to this feature, it is thought that walnuts can prevent the progression of breast and prostate cancers.
Provides Weight Control
Walnuts are a food that contains fiber, protein and fat, which 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 cases where you have a 'sweet tooth', you can consume walnuts, which contain B group vitamins that will increase your energy, instead of needing sugar. In a national research conducted in the USA, walnuts etc. It has been observed that an increase of half a portion per day in the consumption of nuts is associated with a lower risk of obesity and is 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 percent of your daily energy needs. For this reason, although it is a healthy oil, it should be consumed with caution.
Protects Bone Health
Severe copper deficiency is associated with low bone mineral density and an increased risk of osteoporosis, which makes bones vulnerable to fractures. Walnuts are a good source of copper. Copper also plays an important role in maintaining elastin, which is important for collagen and especially connective tissue in the body. Thus, the body can produce collagen, which is the building block of damaged connective tissue and bone. It is known that the manganese in walnuts, together with calcium and copper minerals, is beneficial against osteoporosis. Magnesium supports bone formation by helping calcium to be absorbed by the bone.
Regulates Sleep
Walnuts help secrete the melatonin hormone, which regulates sleep. In fact, walnuts contain bioavailable melatonin. You can consume walnuts in your dinner to have a good and quality sleep.
Beneficial for Skin Health
The benefits of walnuts for the skin are one of the most curious topics. Walnuts actually have a strengthening feature for both nails and hair. While walnuts are effective in making hair and nails grow stronger with their biotin or vitamin B7 content, they also play a role in preventing hair loss. Its vitamin E content also helps hair and nails shine. Additionally, antioxidants and vitamin E can help the skin look younger and healthier. People with dry skin can also apply walnut oil directly to their skin with the approval of their doctor.
Benefits of Walnuts 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 Epidemology, consuming a lot of nuts, including walnuts, in the first 3 months of pregnant women was found to have a good effect on the child's neurodevelopment. Research on the subject continues. It is important that walnut consumption during pregnancy is in the specified amount under the supervision of a doctor.
What is the Importance of Walnuts in Terms of Cholesterol?
Studies conducted in the USA, Australia, New Zealand and Spain have 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 is healthy for blood vessels and keeps it away from anti-inflammatory effects, while creating a positive effect on blood lipids. If you have a family history of heart disease and you haven't consumed it yet, start considering adding walnuts to your diet. Walnuts reduce bad cholesterol (LDL), triglycerides and cholesterol, which helps prevent cardiovascular diseases as well as risks such as heart attack and stroke.
Under What Conditions Should Walnuts Be Stored?
Storing the walnut in a cool, dark, dry place without breaking its shell and in a closed container that will not allow air will prolong its life. They can be stored for 1 year in the refrigerator at 4-5 degrees Celsius or in the freezer below 0 degrees Celsius. If you want to store it at room temperature, if you first freeze it at -18 degrees for 48 hours, microorganisms can be killed. Walnuts exposed to heat for a long time may harden. This causes the walnuts to have a bitter taste. Additionally, walnuts are a food that absorbs odor easily. For this reason, it is recommended not to keep it in the same place with smelly foods. If it looks too wrinkled, it means the walnut is spoiled.
Does Bacteria Occur in Walnuts?
Mold appears when fresh walnuts are kept in a closed container. This causes various microorganisms to be taken into the body. For this reason, fresh walnuts should be consumed quickly. Dried walnuts should be kept in a tightly closed container. Again, if walnuts are not dried correctly, they may become moldy. For this reason, bacteria may form in walnuts.
