Walnut, which has many benefits for human health with its suitability for Turkish palate and the nutritional elements it contains, is a miraculous food with a history of thousands of years.What is Walnut?
Walnut (Juglans regia L.) is a food that has a history of thousands of years, originates from the Mediterranean and Central Asia, and is included in the hard-shelled fruit species. The most widely known walnut, which has about 18 species, is Juglans regia, which is expressed as "Anatolian walnut", "Iranian walnut" and "English walnut". Today, walnuts are widely grown in Turkey and there are approximately 4.5 million walnut trees. Our country ranks third in the world in terms of walnut production with 120.00 tons per year. Walnut, which is a very beneficial food for human health, is rich in omega3 and omega-6 fatty acids, which are an important part of our daily oil requirement. Walnuts, which contain many vitamins and minerals as well as fatty acids, have high fiber content and antioxidant properties.Nutrient Value of Walnuts?
Walnut, which is one of the most beneficial foods for human health, consists of approximately 65% fat, 3% water, 5-15% carbohydrates and 15% protein.
1 serving of walnuts is approximately 30 grams (14 pieces) and is 185 calories.What Vitamins Are in Walnuts?
Walnuts are a source of various vitamins and minerals. Vitamins in walnuts are vitamins A and E, which are fat-soluble, and vitamins B1, B2, C, which are water-soluble. In addition, walnuts, folic acid, pantothenic acid and niacin, minerals; It also contains iron, magnesium, copper, zinc and phosphorus.Vitamin E: Walnuts contain higher amounts of a special form of vitamin E called gamma-tocopherol compared to other nuts.
Vitamin B6: walnuts are rich in vitamin B6, which strengthens the immune system and helps support the nervous system.
Folic acid: Folic acid, which is very important for baby development during pregnancy, is abundant in walnuts.
Phosphorus: About 1% of the body is made up of phosphorus. Phosphorus, a mineral that plays a role in the health of bones, is also found in walnuts.
What are the Benefits of Walnuts?
The benefits of fresh walnuts, which are extremely nutritious, have been the subject of many studies for the last 50 years. Compared to other nuts, it contains high omega-3 oils and antioxidant activity. The benefits of walnuts, whose benefits continue to be researched today, have so far contributed to the strengthening of the immune system from heart health, to brain health from chronic diseases such as obesity and blood pressure:Walnuts have an antioxidant effect: Walnuts have high antioxidant properties thanks to the vitamin e they contain, melatonin and the high polyphenol in their shell. Studies in healthy adults have shown that consuming a walnut-rich meal prevents oxidative damage caused by "bad" LDL cholesterol, which promotes atherosclerosis.
Walnuts are a storehouse of Omega-3: walnuts have the highest omega-3 among nuts. 1 serving of walnuts contains approximately 2.5 grams of omega-3 fat. Omega-3 oil from walnuts is called alpha-linolenic acid (ALA) and is an essential fat to have in your diet. The daily intake of alpha-linolenic acid (ALA) for women and men can be met with a serving of walnuts.
Walnuts reduce inflammation: Thanks to the polyphenols it contains, walnuts can help reduce inflammation caused by many diseases such as heart diseases, Alzheimer's, diabetes. It is also known that omega-3 oil, magnesium and arginine amino acid can reduce inflammation.
Walnut supports intestinal health: You must have a healthy intestine to protect your general health. For this reason, the gut microbiota, which has a very important role in defending and fighting against diseases, must be strong. The beneficial bacteria and microbes in the intestine are directly affected by the foods consumed. Walnuts are one of the foods that contribute to strengthening your microbiota. In one study, it was observed that 194 healthy adults who consumed 1 serving of walnuts every day for eight weeks had an increase in the number of injured bacteria in their intestinal flora compared to those who did not consume walnuts.
Walnuts can reduce the risk of cancer: The polyphenol contained in walnuts may protect against breast, prostate and colorectal cancers. It is converted by gut bacteria into a compound called the polyphenol urolithin. This compound has anti-inflammatory properties and may reduce the risk of cancer.
Walnut helps type 2 diabetes: Balanced, regular nutrition and weight control are very important in diabetes patients. Walnut, which has a dense store, helps in the management of type 2 diabetes by providing weight control and reduces the risk of disease.
Walnuts help lower blood pressure: such as high blood pressure, heart diseases, stroke and brain hemorrhage.It is a risk factor for many fatal diseases. Studies have shown a decrease in blood pressure of 0.65 mmHg in people who follow a Mediterranean diet containing walnuts.
Walnut supports a quality and healthy life: It is quite normal to experience a decline in personal skills such as walking and running as you get older. It may be possible to lead a better quality life with adequate and balanced nutrition and regular exercise. Despite being high in calories, a diet containing walnuts, which is rich in fiber, fat, vitamins and plant compounds, can help maintain a person's physical abilities.
Walnuts have benefits for the brain and walnuts support brain health: Studies on walnuts, which are similar in shape to the brain, show that walnuts can actually affect brain health. By protecting the brain against inflammation, walnuts provide a significant reduction in fast processing ability, mental flexibility and memory loss due to aging.
Walnuts support the male reproductive system: Walnuts help protect sperm by reducing oxidative damage. Thus, it supports the health of the male reproductive system by increasing the sperm shape, vitality and motility.
Walnuts regulate cholesterol: daily consumption of walnuts, when adequate, reduces the risk of heart disease by reducing high "bad" LDL cholesterol and triglyceride levels.
Walnut protects skin health. Walnuts are rich in unsaturated fatty acids, including omega-3 ALA and omega-6 LA, both of which are essential for healthy skin. The omega-3 fatty acids it contains can promote skin growth, fight inflammatory skin disorders and accelerate wound healing. Especially walnut oil, obtained by pressing the walnut, contains a high amount of omega-6 fatty acids found in the outermost layer of the skin.
Walnut regulates sleep: melatonin is the hormone responsible for maintaining the biological clock rhythm of the person. The hormone melatonin, which decreases as the body ages, causes insomnia, leading to the collapse of the immune system of the person. People who consume walnuts increase the level of melatonin in the blood and sleep disorders are eliminated.
Apart from its widely known properties, walnuts provide many benefits:
kidney stone pouring
Asthma, chronic cough
Hair loss, dry hair and dandruff problems.
Acne, acne and herpes treatment.
Do Walnuts Make You Gain Weight?
Walnuts are high in fat and calories. Consuming more than necessary can cause weight gain. However, in adequate consumption, it facilitates healthy weight loss by creating a feeling of satiety thanks to its high fiber content.How Should Walnuts be Consumed?
When walnuts are consumed raw or roasted, their protein, fat, calories, fiber and carbohydrate values are almost unchanged. For this reason, walnuts can be consumed individually as a snack or added to salads, meals, breakfast cereals, soups and bakery products as a wonderful flavor element and nutrient store. There are many alternative flavoring ways in which walnuts can be used:You can add walnuts by grinding them well into sauces that give flavor to meals and salads.
You can use walnuts in large pieces in your bread and buns.
You can add it to oats or yogurt for snacks.
You can flavor pasta with walnuts.
You can use walnuts as a coating on fish or chicken by crushing them well.
You can increase the nutritional value by adding walnuts to cold sandwiches.
You can fry it lightly in the pan and serve it with meat dishes.
Can Pregnant Women Consume Walnuts?
Adequate and balanced nutrition is very important for both the health of the mother and the development of the baby during pregnancy. Walnuts contain high levels of folic acid and iron. Especially these two components have a positive effect on the development of the baby.What Should Be Considered While Buying Walnuts?
While purchasing walnuts, the contents of the package should be carefully checked and it should be ensured that it does not contain any additives. Especially when purchasing roasted walnuts, odor, color and taste should be carefully controlled, if possible, shopping should not be done from untrusted places.What are the Side Effects of Walnut?
As with many foods, excessive walnut consumption can cause some negative effects on human health:High fat content causes weight gain.
Serious allergic reactions can occur from people with walnut allergies.
Its fibrous structure helps regulate the intestinal flora, while excessive consumption can cause diarrhea.