To say that walnuts are a nutritious food is a bit of an understatement. Maybe you have this question, what are walnuts good for? Walnuts provide healthy fats, fiber, vitamins and minerals to the body
and this is only the beginning of the definition of walnut brain in supporting the health of your body. Since time immemorial, scientists and health professionals have been trying to learn more about the benefits of eating walnuts.
You will be surprised if you know that walnut has existed since prehistoric times and is one of the first cultivated plant species known to mankind. The benefits of consuming walnuts for the health of the brain, skin and hair are many.
Walnuts are the fruit of trees of the Juglans family (Juglandaceae family). Especially Iranian or English walnut, known as Juglans regia.
Just like almonds, walnuts are the edible seed of a plum tree and therefore not a true plant nut. Although everyone refers to it as nuts. After the edible seeds of the walnut tree are fully ripe, when the skin is removed, it is used as a seasoning, preparation of food or snack.
- Walnuts are unique among all nuts; Because it is a storehouse of antioxidants such as polyphenols, carotenoids, vitamin E, etc., which prevent inflammation and create immunity for the body.
Walnuts are a rich source of omega-3 fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Apart from these valuable nutrients, walnuts are rich in vitamin B complex, iron, magnesium, calcium, potassium, zinc, manganese, copper, etc. According to studies, a diet containing 100 grams of walnuts includes the following:
Energy: 654 kcal
Protein: 15.23 grams
Fat: 65.21 grams
Carbohydrates: 13.71 grams
Sugar: 2.61 grams
Dietary fiber: 6.7 grams
Vitamin C: 1.3 mg
Iron: 2.91 mg
Potassium: 441 mg
Magnesium: 158 mg
Calcium: 98 mg
A diet rich in walnuts has been linked to a reduced risk of Alzheimer’s disease and dementia
Rich in antioxidants:
Walnut kernels are one of the good sources of antioxidants that help fight oxidative damage in the human body, including damage from bad LDL cholesterol that causes atherosclerosis.
Super plant source of Omega :
Walnuts are one of the best sources of plant-based omega-3 fats that help reduce the risk of heart disease.
Some diseases, such as heart disease, type 2 diabetes, Alzheimer’s disease, and cancer, stem from inflammation caused by oxidative stress. In the walnut plant, there are plant compounds and nutrients that reduce inflammation and reduce the risk of contracting many of the aforementioned diseases.
Good for intestinal health:
The benefits of walnuts are not only good for the body, but also for the beneficial bacteria that live in your gut. This will help keep your gut healthy and may help reduce your risk of disease.
It reduces the risk of some cancers:
The polyphenols present in walnut kernels can significantly reduce the risk of some cancers including breast, prostate and colon cancer. However, more human studies are needed to confirm this.
Supports weight control:
Although walnuts are high in calories, the body does not absorb all of them. In addition, it helps you control your appetite and hunger.
Helps manage and reduce the risk of type 2 diabetes:
In addition to weight control, walnuts have direct effects on reducing and controlling blood sugar and reduce the risk of type 2 diabetes.
Effective in lowering blood pressure:
High blood pressure is a major risk factor for heart disease and stroke. A diet that contains 28 grams of nuts, including walnuts, is useful for controlling blood pressure and reducing cardiovascular diseases.
Contributes to health in old age:
As you age, good physical function is essential to maintaining your mobility and independence. Therefore, as you get older, it is necessary to choose a diet that helps maintain the physical function of the body, such as walking, self-care abilities. By adding walnuts to your daily diet, you can increase this physical performance.
Supports good brain function:
Walnut kernels contain nutrients that help protect the brain from harmful inflammation and help the brain function as we age.
Increases male fertility:
Regular consumption of walnuts may help counteract the potentially harmful effects of less-than-ideal dietary habits on sperm health.
Helping skin and hair health:
Among other properties of walnuts are significant amounts of antioxidants and omega-3 fatty acids. These benefits provide proper immunity against free radicals. The natural oils in walnuts block moisture and remove toxins from the inside. As a result, it makes hair and skin healthy.
Benefits of walnuts during pregnancy:
Pregnant women are often advised to have a diet that includes walnuts, as the nutrients in nuts protect both mother and fetus. In addition, omega-3 fatty acids in walnuts help the proper growth of brain cells in the fetus.
Walnuts for babies and children:
Walnuts contain valuable nutrients that can boost your baby’s growth and development. They are a rich source of vitamin E, iron, calcium, unsaturated fats and omega-3 fatty acids that can meet a large part of your child’s daily nutritional needs.
Therefore, the benefits of walnuts range from promoting mental health to keeping the skin soft and protecting against infections. A diet containing walnuts can have many benefits for your child.
If you want to incorporate the benefits of walnuts into your child’s diet, mix them with nutritious fruits and vegetables to make purees and smoothies. You can also mix walnut powder in your child’s cereal for an energy-rich meal.
Often, all the nutrients we look for in fancy, packaged foods and supplements can be easily found in simple, healthy fruits, vegetables, and nuts found in the kitchen. So, instead of reaching for that nutrition bar next time, give your child a handful of walnuts.
So far, we have understood to some extent what walnut is good for, now we want to get acquainted with the methods of using it.
Dried or roasted: Walnuts are commonly eaten as a snack on their own or mixed with other nuts and dried fruits. However, packaged nuts are often high in sodium, and unsalted alternatives are considered much healthier.
Incense and decoction: The leaves and fruit of the walnut tree can be brewed. This warm infusion is especially useful for protecting the heart.
Herbal medicines and supplements: Herbal medicine is usually prepared by soaking walnut leaves and kernels. A few drops of these drugs help reduce cholesterol.
Liquid extract: Walnut extract is a powerful medicine that can be used externally to reduce the possibility of infection or taken orally to promote cardiovascular health. It can also be used as a natural flavoring for cooking foods.
Oil: Often used in massage therapy, walnut oil has strong antimicrobial properties and can be used topically to fight infections.
Capsules: A great way to get cholesterol-lowering properties is to consume walnut capsules, which come in convenient and consistent doses.
Is your skin dry and dull due to constant exposure to sunlight and pollution? Try massaging some walnut oil on your skin and hair and see the difference.
These days, constant exposure to harmful substances and harsh weather conditions can damage our skin and hair. Just as eating walnuts removes toxins from our body, walnut oil can do the same.
Apart from pouring a little walnut oil on salads and stir-fried vegetables, this precious oil can also be used topically on the skin and hair to show amazing effects. The antioxidant properties of the oil reverse the effects of oxidative stress on our body and prevent premature aging of the skin and hair.
The properties of walnut oil can be used as face and body massage oil in combination with other aromatic oils. Vitamin E in walnut oil makes the skin fresh and young. Also, walnut oil prevents inflammation and has antifungal properties. Therefore, one of the benefits of walnut oil for the skin is the treatment of fungal skin infections.