What is a walnut?
It is the seeds of the walnut tree, which are edible seeds and have a hard shell that is difficult to break. The walnut is characterized by its famous shape close to The Shape of the human brain, so it is said to be useful for the brain, is a symbol of intelligence, and has a delicious and grainy taste.
It was found that eating walnuts actually supports brain function, prevents heart disease, and Fights Cancer.
The walnut tree is one of the oldest trees known to man, it has formed an important part of the human diet for thousands of years, and walnuts are one of the nuts rich in fatty acids beneficial to the body such as omega-3 and contain more antioxidants than any other food, in addition to a large number of vitamins and minerals.
Walnut belongs to the order of acorns, the family of acorns according to taxonomy, it is a tree that grows in all parts of the world but is native to the countries of the Mediterranean basin and Central Asia.
The nutritional content of walnuts
Walnuts are rich in nutrients, amino acids, and vitamins such as vitamin C, vitamin E, and Vitamin B group (B6, thiamine, niacin, riboflavin), as every 100 g of walnuts contains the following components:
Caloric Content: 645 kcal.
Protein: 15.23 G.
Carbohydrates: 13.71 G.
Fat: 65.21 G, as 65% of the Walnut fruit is fat.
Sugar: 2.61 G.
Calcium: 98 mg.
Potassium: 441 mg.
Sodium: 2 mg.
Cholesterol: 0 g.
Health benefits of walnuts
Eating walnuts regularly and making it part of the daily diet benefits the body and supports health in many ways, such as nutrition, disease prevention, delaying the signs of aging, and many others, including:
1-Prevention of free radicals:
Walnuts contain a large number of antioxidants such as vitamin E, and polyphenols, antioxidants prevent damage to liver tissue as a result of chemicals and free radicals and protect the body from damage caused by the oxidation of harmful cholesterol, which tends to accumulate on the walls of blood vessels causing atherosclerosis, compared to the intake of hydrogenated fats causing atherosclerosis.
2 - Prevention of heart disease:
Walnuts are an essential source of fatty acids such as omega-3, also called alpha-linoleic acid, which is an essential fat that must be obtained from food.
Eating foods rich in omega-3 prevents the development of coronary heart disease, reduces the levels of harmful cholesterol, raises the levels of beneficial cholesterol, and thus helps to reduce high blood pressure.
Taking one gram of alpha-linoleic acid reduces the likelihood of heart disease and death by an average of 10%.
3. Support brain function:
It is believed that eating walnuts increases the sharpness of intelligence, as a result of the similarity of the zigzags of a walnut with the zigzags found in the human brain. Eating walnuts is good for brain health, improves mental abilities, strengthens memory, and reduces the chances of developing Alzheimer's and dementia.
4-Promote bone health:
Walnuts contain the elements copper and phosphorus, which serve to maintain bone health. Fatty acids may also increase calcium absorption and prevent its excretion in the urine, thereby protecting and strengthening bones.
5-Regulate blood sugar levels:
Walnuts contain high levels of unsaturated fats that regulate blood sugar levels. Eating walnuts also reduces the incidence of Type II diabetes, but you should eat them in moderation.
6-Improve bowel health:
Walnuts stimulate the beneficial bacteria that live in the intestines, which improves its functions, and walnuts also help in removing toxins and residues from the digestive tract, treating constipation and indigestion.
Inflammation is at the origin of many diseases such as heart disease, cancers, and Alzheimer's, the polyphenols, omega-3 and magnesium compounds contained in walnuts work to reduce inflammation in the body, thereby reducing many chronic diseases.
Eating walnuts regularly builds a strong immune system due to their high antioxidant content.
9-Enjoy good health with age:
Walnuts contain many necessary vitamins, minerals, fiber, fats, and plant compounds, which prevent the deterioration of motor abilities such as walking on an age journey.
10-Strengthening sexual ability in men:
Walnuts support a man's health and fertility by improving sperm quality, quantity, speed, and motility.
11-Prevention of some types of cancer :
Such as breast cancer, prostate cancer, and colon cancer.
12-Improve sleep quality:
Walnuts synthesize melatonin, which helps regulate sleep and improve its quality.
13-Strengthen the hair:
Walnuts contain many vitamins, nutrients, and antioxidants that strengthen hair follicles and also protect against dandruff. Walnut helps to increase the length and density of hair.
Walnuts contain vitamin E, which protects the skin from free radicals, and also reduces dark circles under the eyes.
15-Help to lose excess weight and regulate metabolism.
Ways to eat walnuts
Walnuts can be eaten alone as a snack or added to salads, pasta, breakfast cereals, soups, baked goods, and desserts by some of the following ideas:
Walnuts, after being crushed into pieces, are scattered over the green salad.
Grind well and then add to sauces.
Walnuts are added to the dough for baked goods and pies.
Walnut oil can be extracted, which is known for its anti-aging properties.
Risks and caveats of walnuts
Walnuts have many health benefits when consumed in moderate quantities, but when consumed in excess, it may lead to some problems, including:
Allergies may be minor and minor or may be fatal, so people with nut allergies should refrain from eating them altogether.
Problems with the gastrointestinal tract and digestion, as excessive consumption of walnuts, may cause nausea, stomach pain, diarrhea, bloating, and other digestion problems.
Overweight, because walnuts contain high percentages of healthy fats.
Reduce the absorption of minerals in the body, because it contains fatty acid, which impairs the absorption of minerals, such as iron, and zinc.