Walnut, Juglans regalis a plant known as. It has been consumed for thousands of years by the inhabitants of the Mediterranean region and Central Asia.
It is rich in omega 3 fats and contains higher amounts of antioxidants than other foods.
Eating walnutsImproves brain health while helping to prevent heart disease and cancer.
It is mostly eaten as a snack on its own. It can also be added to salads, pastas, breakfast cereals, soups and baked goods.
It is also used to make walnut oil, an expensive kitchen oil often used in salad dressings.
In the article "What are walnuts for?" questions will be answered.
Walnut Types
3 fundamentals in the global market walnut type has:
English Walnut
It is also called Persian or Juglans Regia. These are the most common walnut variety.
Black Walnut
Black walnutIt has a darker tone and its flavor is sharper.
White Walnut
It is also called "Butternut" or "Juglan Cinerea". It is extremely rare and only found in parts of the USA and Canada.
Walnut Calories and Nutritional Value
WalnutContains 65% fat and a small amount of protein (only 15%). It is low in carbohydrates, most of which are made up of fiber.
About 28 grams nutritional content of walnuts It is as follows;
185 calories
3,9 grams carbohydrates
4.3 grams of protein
18.4 grams of fat
3,9 grams fiber
1 milligram manganese (48 percent DV)
0.4 milligram copper (22 percent DV)
44.6 milligrams magnesium (11 percent DV)
97.8 milligrams phosphorus (10 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
27.7 micrograms folate (7 percent DV)
0.1 milligram thiamine (6 percent DV)
0.9 milligram zinc (6 percent DV)
0.8 milligram iron (5 percent DV)
Also The Turkish walnut It contains some vitamin A, vitamin C, vitamin E, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, potassium and selenium.
Oils in Walnuts
It contains about 65% oil. As with other nuts, walnutMost of the energy in comes from fat. This makes it an energy-dense, high-calorie food.
But, walnut Despite being rich in fat and calories, research shows that it does not increase the risk of obesity when used in place of other foods in the diet.
Walnut It is also richer in polyunsaturated fats than many other foods. The most abundant, linoleic acid It is an omega 6 fatty acid called.
It also contains a high percentage of a healthy omega 3 oil called alpha linolenic acid (ALA). This accounts for about 8-14% of the total fat content.
Walnut Contains significant amount of ALA. ALA is thought to be particularly beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats.
ALA is the precursor to the long-chain omega 3 fatty acids EPA and DHA, which have been linked to numerous health benefits.
Vitamins and Minerals in Walnuts
Walnut, It is an excellent source of various vitamins and minerals including:
Virgin
This mineral improves heart health. It also helps maintain the function of the bone, nervous and immune system.
Folic acid
Also known as folate, folic acid has many important biological functions. During pregnancy folic acid deficiency It can cause birth defects.
Phosphorus
About 1% of our body is made up of phosphorus, a mineral found specifically in bones. It has many functions in the body.
This vitamin strengthens the immune system and supports nerve health. Lack of vitamin B6 It can cause anemia.
Manganese
This trace mineral is found in highest amounts in peanuts, grains, fruits and vegetables.
Vitamin E
Compared to others, walnuts have high levels of so-called gamma-tocopherol. Vitamin E It contains.
Other Plant Compounds Found in Walnuts
Walnut Contains a complex blend of bioactive plant compounds. It is extremely rich in antioxidants concentrated in thin, brown skin.
WalnutSome important plant components that are also found are:
Ellagic acid
This antioxidant walnutWhile also found in high proportions, other related compounds such as ellagitannins are also found.
Ellagic acid can reduce the risk of heart disease and suppress cancer formation.
Catechin
Catechin is a flavonoid antioxidant that can have a variety of health benefits. It also improves heart health.
Melatonin
This neurohormone helps regulate the body clock. It is also a powerful antioxidant that can reduce the risk of heart disease.
Phytic acid
Also known as phytate, phytic acid It can impair the absorption of minerals such as iron and zinc from the digestive system.
What Are the Benefits of Walnuts?
Used in the treatment of insomnia
Walnutis a hormone melatonin It can also help with sleep disorders.
Melatonin is known to provide sleep patterns. For this reason, snacking walnuts in the evening can make it easier to fall asleep.
Good for the heart
The reason why walnuts are beneficial for the heart, It contains omega 3 fatty acids and antioxidants that help fight heart-damaging problems.
Useful for diabetics
Walnutshowed good results in regulating blood sugar levels and keeping the percentage of LDL in check.
Despite being high in calories, consuming it in recommended amounts will help deal with diabetes.
Improves sperm quality
For men walnutThe benefits of in are incredible. A handful walnut It is possible to improve sperm quality by eating. It helps increase the swimming ability of the sperm, a significant increase in their size and shape. It is also known to improve sex drive.
Prevents Alzheimer's
According to the latest research, walnut Alzheimer and prevents dementia. WalnutIt is full of antioxidants that can reduce oxidative stress in brain cells and eliminate malfunctions.
Regularly eat walnutscan delay the symptoms of these deadly illnesses.
Provides instant energy
Walnut He ate a high-energy shellfish. 100g walnutsz contains about 654 calories of energy, which is a fairly high energy. Therefore, it is an important source of energy for children who are very active in sports.
Strengthens bones
WalnutIt is rich in minerals such as iron, magnesium, potassium, calcium, phosphorus and zinc.
With the richness of these minerals, bones will receive high support from calcium and magnesium, while hemoglobin will always be in the best condition due to the iron mineral.
Relieves muscle pain
Many people complain of aching joints after a certain age. WalnutIt contains fiber that helps treat osteoarthritis by reducing excess weight and inflammation.
Eating walnuts on an empty stomach every morninghelps to reduce obesity and indirectly arthritis it becomes a cure for people who have it.
Lowers blood pressure
Eating walnuts One of the most important benefits is lowering high blood pressure. Walnutprovides the body with good cholesterol and lowers bad cholesterol levels.
This causes occlusion of the arterial walls and widening of the passage. Blood flow rate returns to normal, preventing heart defects.
It reduces the risk of some cancers
WalnutIt is rich in antioxidants known to fight cancer cells.
It is a rich source of phytochemicals and polyphenols with anti-inflammatory properties. These agents are known to prevent many types of cancer.
May reduce inflammation
People with inflammatory diseases such as asthma, arthritis and eczema, due to the presence of essential fatty acids eat walnutsbenefits from the skin.
WalnutCan fight inflammation and reduce the risk of coronary heart disease. WalnutThe polyphenols in can help fight inflammation.
Strengthens immunity
WalnutContains antioxidants that keep your immune system healthy and prevent the onset of diseases.
Walnuts are rich in vitamins and minerals such as copper and vitamin B6 that can strengthen immunity.
Walnut rich in fiber. Fiber helps the digestive system to function properly.
Consuming walnuts daily can help alleviate digestive problems and keep the intestines working properly.
May heal fungal infections
Anecdotal evidence suggests that black walnuts can help treat fungal infections.
These infections create a range of unpleasant symptoms, including itching and other allergies. Black walnuts can be as effective as certain treatments against fungal infections.
However, more research is needed on this subject.
It can help the body detox
There is limited research on this topic. Some walnutclaims that the fiber in can help clean the system. Food can also expel harmful parasites.
Walnut It can be a healthy snack. However, as it may cause allergies in some people, it should be consumed in moderation.
Benefits of Walnuts to Pregnant Women
Daily consuming walnuts It can be of great benefit to pregnant women. WalnutContains healthy vitamin B complex groups such as folate, riboflavin, and thiamine. These improve health during pregnancy.
WalnutThe folic acid in is especially necessary for pregnant women and the fetus. Folic acid has many beneficial biological properties that can aid during pregnancy.
WalnutIt also benefits cognitive development in infants and young children, as well as adults. Cognitive deficits are seen with delay in the elderly who eat walnuts.
Benefits of Walnuts to Skin
May delay skin aging
WalnutIt is beneficial for the skin as it is full of B vitamins. These vitamins relieve stress and therefore can help regulate mood.
Low stress levels can improve skin health. Increased stress levels can lead to an earlier wrinkle onset and other signs of aging.
Walnutdeki Vitamin E (a natural antioxidant) can help fight free radicals caused by stress. This further delays the aging process.
May help moisturize the skin
Applying warm walnut oil can help soothe dry skin. Anecdotal evidence, walnut oilsuggests that it can help keep the skin moist. It can nourish the skin from within.
It can reduce dark circles
Regular application of warm walnut oil can brighten dark circles. Oil can soothe the skin. It also relieves swelling and soothes the eyes. However, there is no direct research on this subject.
Can brighten the skin
Anecdotal evidence, walnutshowing that it can brighten the skin. For this, you can try the following face mask:
How to Make a Walnut Face Mask?
Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon of cream and 4 drops of olive oil in a blender.
Mix well to make a smooth paste.
Apply on your face and let it dry completely.
- Wash your face with warm water while massaging in circular motions.
This face mask helps keep the skin moist and can also delay signs of aging.
Walnut Hair Benefits
Factors such as pollution, fast lifestyle and bad eating habits can damage hair. Walnutis an important nutrient for hair health.
Strengthens hair
Walnutis a source of good fatty acids. These strengthen the hair follicles. In studies in mice, those treated with walnut oil showed improvements in hair color and texture.
Hair loss was also reduced in mice. More studies are needed to observe similar effects in humans.
May help treat dandruff
Walnut oil is widely used for its moisturizing properties. To stimulate natural hair oils and dandruff treatmentwhat can help.
Ethanol extracts of walnut leaves showed anti-inflammatory activity. The leaves can also be used to treat dandruff.
Promotes scalp health
Regular application of walnut oil keeps the scalp moist. This can help treat dandruff.
Anecdotal evidence suggests that walnut oil may have anti-fungal properties. These can also help prevent infections triggered by ringworm.
Improves hair color
Walnut shell acts as a natural coloring agent. It emphasizes the natural properties of the hair. The important proteins in walnut oil can also help improve and maintain hair color.
Walnut Although it is a high-calorie food source, it helps to lose weight when consumed in moderation, due to its protein and fiber content that aids in weight loss.
Most dietitians will consult regularly to reduce feelings of hunger. eating walnuts It suggests.
Side Effects and Harm of Walnuts
May cause allergic reactions
Studies state that people who are allergic to nuts (especially walnuts) should stay away from black walnuts.
This is because of the allergic reactions associated with them. Allergic reactions can cause throat or chest tightness, hives and difficulty breathing.
Walnut It can cause both primary and secondary allergies. Primary allergies include the direct intake of walnuts or their products, which can cause anaphylaxis.
Secondary allergies, due to cross reactivity walnutIt contains pollen that reacts with and causes itching or swelling in the mouth.
May increase the risk of skin cancer
Many people apply black walnut paste to their skin to treat minor cuts and eczema. However, black walnuts contain juglone, a chemical compound with certain toxic properties.
Although juglone is known for its anticancer properties, its pro-oxidant structure may also increase the risk of cancer.
May cause changes in cellular DNA
According to a study published in the Journal of Toxicology and Applied Pharmacology, juglone in black walnut can negatively affect fibroblasts (cells that produce collagen proteins). Studies have only been done in rodents.
The compound can lower p53 (a type of skin protein) levels and damage cell DNA. However, there is no concrete research on this subject.
May cause iron deficiency
Black walnut contains phytate. These have a powerful effect on the body's ability to absorb iron. Consuming walnuts when the iron content is low can cause iron deficiency.
May cause liver damage
An overdose of black walnuts can damage the kidneys. The juglone in walnuts plays a role in this.
It can dry out body fluids
Black walnut can dry out body fluids such as mucous membranes. It can also cause dehydration during illness.
May cause skin rash
When applied topically, black walnut can cause skin rashes. Chemical compounds in the walnut shell can irritate the skin and lead to contact dermatitis (red rashes).
May cause birth defects
WalnutPhytates in can cause iron deficiency. Pregnant women are more vulnerable to iron deficiency. The mineral is very important for pregnancy. Its deficiency can cause complications.
Iron deficiency during pregnancy can also cause miscarriage, but more research is needed on this topic.
How to Store Walnuts?
WalnutYou can store i in an airtight container in a dry, cool place away from direct sunlight. Shelled walnuts have a shelf life of 3 months when stored in this way.
After the shell is removed, walnuts can be stored in the refrigerator for a maximum of six months. WalnutYou can freeze it in an airtight package and use it for 1 year without any damage.
Walnut it usually absorbs food aromas fairly easily. Keep away from foods such as onions, cabbage or fish when cooling or freezing.
How Many Walnuts To Eat A Day?
Eat seven walnuts a dayis considered a moderate amount. Consuming more can lead to weight gain and therefore it is necessary to limit the number to 5 to 7.
As a result;
WalnutContains heart-healthy fats and is rich in certain plant compounds such as antioxidants.
Additionally, consuming it regularly improves brain health and may help prevent heart disease and cancer.
