Walnut benefits

Walnut benefits

Walnut is a sweet dry fruit covered by a hard shell and a green layer outer shell which is automatically removed after ripening process. Walnut grows on a tree in cold areas where temperature is low.

In ancient Rome and Greece, walnuts symbolized fertility. It was customary to serve stewed walnuts at weddings to bless brides and grooms with fertility and good health. In Italy and France during the Middle Ages, walnuts were given as love tokens. Walnut is part of the tree nut family which includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. While there are numerous species of walnut trees, three of the main types consumed are the English (or Persian) walnut (Juglans regia), the black walnut (Juglans nigra) and the white (or butternut) walnut (Juglans cinerea).

Walnuts and health benefits

Walnut contains a large amount of vitamins B6 providing 8 percent of the daily requirement. It also has plenty of folate and thiamin and useful quantity of vitamin E in the form of tocopherol. Walnut is a rich source of manganese, one serving contributing to almost half of its required daily value. It is also rich in other minerals such as magnesium, phosphorus and iron.

Tree nut showing measurable anti-cancer benefits. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts (3 ounces per day) of walnut consumption. Walnuts in the area of memory referred to as "cognitive" processes has potential benefits involves melatonin (MLT) which is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment. Walnuts contain the highest amount of antioxidants. Around 100 g of walnuts will give more than 20 mmol antioxidants, which makes them extremely effective in combating heart disease by their ability to destroy free radicals. They are also loaded with omega-3 fatty acids that lowers bad cholesterol and increases the production of good cholesterolBoosts the men’ sperm quality by eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say.


walnut benefits

Walnuts and folk medicine

In folk medicine, walnut has been used as a „blood purifying remidy”. Black walnut bark, including the kernel and the green hull, have been used to expel various kind of worms by the Asians as well as by Native American tribes. The Chinese have used it to kill tapeworm with success. Rubbed on the skin, black walnut extract is reputed to be beneficial for eczema, herpes, psoriasis. The brown stain found in the green husk contains organic iodine, which has antiseptic and healing properties. (source: African American Slave Medicine, Herbal and Non-Herbal Treatments, Herbert C. Covey).

Walnuts and dietary

Calories in Walnuts, an ounce (28g) of (chopped) walnuts contain 183 calories out of which 84% comes from the fats. Since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate into an overall healthy diet. Walnuts have produced a good track record in the research as a desirable food for support of weight loss and for prevention of obesity. All types of nuts are associated with a lowered risk of diabetes. Contrary to what people believe, as any successful weight management plan must include the satiety factor. Overweight people following a Mediterranean style diet that included walnuts for 18 months could improve weight loss and keep weight off for a longer period than those following a low-fat diet according to findings of a research published in the International Journal of Obesity.

Walnuts and presence

Walnuts are among the oldest tree foods grown by man, with their importance being highlighted back in 7000 B.C. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. The black walnut has thicker shells that are harder to crack and a much more pungent distinctive flavor. The white walnut features a sweeter and oilier taste than the other two types, although it is not as widely available and therefore may be more difficult to find in the marketplace. The production of walnuts increasing every year and the largest production of walnuts is coming from Asia because China is the largest producer of walnuts in the world. The total worldwide production is about 3 million metric tons out of which China has produced about 1.8 million metric tons in 2015.


Walnuts and allergy, safety concerns

However peanuts are legumes, between 25 and 40 percent of individuals who are allergic to peanuts also react to at least one tree nut, according to studies. Some of the symptomps are abdominal pain, cramps, nausea and vomiting, difficulty swallowing, shortness of breath, nasal congestion or a runny nose. In the case of walnuts, there is also some evidence showing cross-reactivity with cashews, sesame seeds, such that persons suspecting food allergy to walnuts may also want to determine the dietary safety and appropriateness of these other foods.

Whether purchasing walnuts in bulk or in a packaged container avoid those that look shriveled. If it is possible to smell the walnuts, do so in order to ensure that they are not rancid. Due to their high fat content, walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year.

Although not much research has gone into the safety and benefits of consuming walnut during pregnancy, it is believed that walnut may stave off nausea during pregnancy and boost brain development in the child. However, one study showed that consuming tree nuts (including walnut) during pregnancy could raise the odds of asthma as food allergy in the child by 50 percent. But Harvard School of Public Health nutritionists rather suggest that consumption of peanuts and tree nuts during pregnancy might even decrease the risk of allergic disease development in children.


walnut benefits

Walnuts and foods

Walnuts can be eaten on their own (raw, toasted or pickled) or as part of a mix such as muesli, or as an ingredient of a dish or cakes. Pickled walnuts that are the whole fruit can be savory or sweet depending on the preserving solution. Walnut butters can be homemade or purchased in both raw and roasted forms. Walnut oil is edible and is generally used less than other oils in food preparation, often due to high pricing. Suggested to avoid walnut oil for high temperature cooking as heating tends to reduce the oil's flavour & nutritive value and to produce a slight bitterness. In addition cooking rapidly destroys the oil's antioxidants. Walnut oil is at its most valuable in cold dishes such as salad dressings, where it lends its flavour to best advantage.The green walnut liqueur known as Nocino the traditional Italian beverage is made from green walnuts that are harvested in June.

Walnuts and cosmetics

Walnut shell biodegradable ingredients are used in cosmetics, personal care and body & bath products. Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing. Walnut is a good ‘hair food’, this is because walnuts contain biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. Composition Materials has supplied the cosmetics Industry for over 30 years with walnut shell scrubs, exfoliants & powders for soaps, creams and exfoliation formulations.

Walnuts and decoration

Walnut oil was one of the most important oils used by Renaissance painters. Its short drying time and lack of yellow tint make it a good oil paint base thinner and brush cleaner.

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