In today’s competitive, fast-paced world, health is indeed wealth. As we learn more about superfoods than we commonly take for granted, walnuts are gaining traction for their benefits. These amazing nutrient-dense foods are packed with many essential nutrients (1, They contain small amounts of healthy fats, fiber, vitamins, minerals and antioxidants, making them excellent foods for maintaining a healthy lifestyle.1, They are known to improve overall heart health, reduce the chances of stroke, promote healthy brain function, help with weight management, and even help prevent cancer (1,2, The polyphenols present in walnuts help fight oxidative stress and inflammation. Walnuts are also a super friendly gut food. They support your microbiota and the health of your gut. Read on to understand the health benefits of walnuts.
Nutrition Facts About Walnuts
To say that walnuts are any nutritious food is an understatement. Walnuts are a great superfood, they also contain a wide range of essential nutrients, they are also rich in healthy fats, fiber, protein, vitamins and minerals, making them an excellent food choice for maintaining overall health and wellness. Here’s a more detailed discussion of the nutrition facts about walnuts (1,
- Calories: 100 grams of Walnuts provide approximately 654 calories. You don’t even need to think before taking that bite.
- Protein: Walnuts are a good source of protein containing about 15 grams of protein per 100 grams. It is an excellent source of protein.
- Fats: Walnuts are high in healthy fats, primarily polyunsaturated and monounsaturated fats.
- Carbohydrates: Walnuts contain small amounts of carbohydrates, providing about 14 grams per 100 grams. An ideal food for people following a low carbohydrate diet.
- Fibre: Walnuts are an excellent source of dietary fiber, with about 7 grams of fiber per 100 grams.
- Vitamins: This sacred nut is a good source of several essential vitamins, including vitamin E, vitamin B6, thiamin and folate. Vitamin E is another powerful antioxidant that helps protect the body and is essential for energy metabolism and brain function. It also helps in skin lightening.
- Minerals: Walnuts contain several essential minerals, such as magnesium, phosphorus, potassium, and zinc. These minerals play an important role in bone health, energy production and immune function.
We all know that omega-3 fatty acids are very important for the body. Walnuts are one of the best sources of omega-3 fatty acids. They are also rich in antioxidants, which help protect the body from oxidative stress and prevent cellular damage and may also reduce the risk of chronic diseases such as heart disease, cancer and Alzheimer’s disease.2,
15 benefits of walnuts:
While we haven’t talked about walnuts enough, how can you forget that this amazing nut has a host of beneficial properties:
- Better Heart Health: Walnuts are rich in healthy fats, including omega-3 fatty acids, which are essential for maintaining heart health. Studies have shown that consuming walnuts regularly can help in reducing the level of bad cholesterol. It also helps to lower blood pressure and reduce inflammation in the body (3,
- Improved brain function: Studies have shown that omega-3 fatty acids can improve cognitive function, memory, and mood.2,
- Weight management: Walnuts may aid in weight management due to their high fiber and protein content, which may reduce overall calorie intake (2,
- Diabetes management: Walnuts may also be beneficial for managing diabetes, as they have been shown to improve insulin sensitivity and thus lower blood sugar levels (2,
- Cancer prevention: Studies have indicated that walnuts may help prevent cellular damage and reduce the risk of cancer.
- Digestive Health: Walnuts help in improving digestion of your gut, reducing the risk of constipation and boosting gut health.
- Bone health: Walnuts are an excellent source of calcium and magnesium, which are important for maintaining strong bones.
- Skin Health: Want to stop aging and have great skin. Eating walnuts improves skin tone and prevents premature ageing.
- Immune function: Walnuts may help support immune function and reduce the risk of infection.
- Anti-inflammatory properties: Walnuts can help reduce inflammation in the body due to their anti-inflammatory properties.
- Liver health: Studies have shown that walnuts can help improve liver function and reduce the chances of fatty liver disease.
- Eye Health: Your eyes need Vitamin E. Walnuts may help protect the eyes from age-related damage and reduce the risk of cataracts.
- Energy Boost: Walnuts are a good source of protein and healthy fats, which can provide energy and help reduce fatigue.
- Anti-aging properties: Walnuts can help protect the body from cellular damage and slow down the aging process.
- Reduced risk of metabolic syndrome: Walnuts have been shown to reduce the risk of metabolic syndrome, including high blood pressure, high blood sugar and obesity.
what are the side effects of walnuts
You might think that walnuts are a super healthy food, but like any other food item, walnuts also have their side effects. Let’s talk about a few:
- If you are already allergic to nuts, walnuts can cause severe allergic reactions such as swelling, difficulty breathing and anaphylaxis.5,
- Eating walnuts in large quantities can cause digestive problems such as bloating, gas or diarrhea. It is important to consume walnuts in moderation.
- Studies indicate that walnuts are natural blood thinners. They may interact with certain drugs such as aspirin, warfarin, and heparin. So choose wisely!
- As we know that walnuts are high in oxalates, there is a high possibility that it may increase the risk of kidney stones in some people.
- While walnuts are a nutritious food, they are also high in calories and fat. Eating walnuts in excess may contribute to weight gain.
- Rancidity: Walnuts contain oils that can go rancid if not stored properly. To keep walnuts from going rancid, it is important to store them in an airtight container in a cool, dry place.
- Walnuts can be contaminated with aflatoxin. It is a toxin produced by some fungi. They are toxic and can cause liver damage and cancer in high doses. It is important to buy walnuts from a reputable source and store them properly to prevent aflatoxin contamination.4,
How to choose and store walnuts
Selecting and storing walnuts properly can help ensure their freshness and quality. If walnuts are stored properly, the chances of spoilage are reduced. here are some tips:
- When buying walnuts, look for fresh walnuts! Well, ones that are well sealed, and free of cracks, holes, or any other damage. You can even smell the nuts to make sure they’re fresh and haven’t gone bad.
- Shelled walnuts may be easier to use and store, but unshelled walnuts may last longer because the shell helps protect the nut.
- Walnuts should be stored in an airtight container in a cool, dry place, such as your pantry or cupboard. Avoid keeping walnuts in the fridge or your freezer, as this can cause them to absorb odors from other foods.
- Keep walnuts away from moisture and light, it is important to store them in a dry, dark place.
- It is best to use them within a reasonable time frame to ensure their freshness and quality. Shelled walnuts have a shelf life of up to six months, while unshelled walnuts can mostly last up to a year.
- Before using walnuts, check for signs of spoilage, such as a sour or rancid odor, mold, or discoloration.
By following these tips, you can properly select and store walnuts so that their freshness and quality last longer.
Nutritious Walnut Recipes
Here are 10 more delicious and nutritious walnut recipes:
- Walnuts and Spinach and Mushrooms: Roast mushrooms in the oven, then stuff them with a mixture of spinach, chopped walnuts, feta cheese, and garlic. Sprinkle some salt to enhance the taste.
- Walnut and Goat Cheese Salad: Some mixed greens, chopped walnuts, crumbled goat cheese, and a simple vinaigrette made with olive oil toss them all together and enjoy this delicious summer salad.
- Walnut-Crusted Chicken Legs: Dip chicken legs in a mixture of beaten eggs, some mayo, and garlic powder, then coat in a mixture of crushed walnuts and breadcrumbs. Bake or fry till crispy and golden.
- Dark Chocolate Walnut Bars: Combine melted dark chocolate, chopped walnuts, and vanilla extract. Roll into balls and refrigerate. Ideal dessert for winters.
- Maple Walnut Granola: Combine rolled oats, chopped walnuts, maple syrup, coconut oil, and a pinch of salt. Bake in oven until golden and crisp.
- Walnut and Arugula Pesto: Blend arugula, walnuts, garlic, lemon juice, and Parmesan cheese in a food processor. Toss with your favorite cooked pasta for a delicious meal.
- Blueberry Walnut Smoothie Bowl: Blend frozen blueberries, Greek yogurt, almond milk, and walnuts in a blender until smooth. Pour into a bowl and top with extra walnuts and fresh blueberries.
- Walnut and Sweet Potato Soup: Deep-roast sweet potatoes in the oven, then blend them with some vegetable broth, add chopped walnuts, and salt for a creamy and nutritious soup.
- Walnut and Date Energy Bites: Combine dates, walnuts, almond butter and rolled oats in a food processor. Roll into balls and refrigerate for a healthy snack.
- Spicy Walnut and Chickpea Salad: Who doesn’t love this combo! Take some roasted chickpeas, add chopped walnuts, chopped avocado, onion and tomato, lime juice, honey and chili powder. Mix it up and enjoy!
conclusion
There are countless reasons why we love walnuts. They are definitely a preferred choice for anyone looking for holistic wellness. They are not only rich in healthy fats, fiber, protein, vitamins and minerals. Walnuts have also been proven to improve heart health, brain function and overall well-being. Incorporating walnuts into your diet is as simple as sprinkling them on your salads, or blending them into smoothies, as well as adding them to your favorite recipes. They can be eaten roasted, raw or baked into delicious recipes, walnuts are a delicious and nutritious addition to any healthy diet. Just remember to store them properly to maintain their freshness and quality, and be aware of any potential allergies or side effects before consuming them. With such an impressive nutritional profile and delicious taste, the benefits of walnuts make them a superfood worth adding to your diet.
sources say ,
1. Scientific Evidence for a Beneficial Health Association Between Walnuts and Coronary Heart Disease
https://academic.oup.com/jn/article/132/5/1062S/4687242
2. Beneficial Effects of Walnuts on Cognition and Brain Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
3. Effect of walnuts on serum lipid levels and blood pressure in normal men
https://www.nejm.org/doi/full/10.1056/nejm199303043280902
4. Risks and Benefits of Increasing Walnut Intake: Cardiovascular health benefits far outweigh the burden of carcinogenic effects associated with exposure to aflatoxin B1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748805/
5. Walnut allergy in peanut-allergic patients: significance of sequential epitopes of walnut homologous to linear epitopes of AraH1, 2 and 3 in relation to clinical reactivity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065414/