What are the benefits of walnuts?
Walnut has a long history of thousands of years. The walnut tree is the oldest tree species known to man.
What is walnut?
In ancient times it was called the royal acorn of Jupiter by the Romans. The English walnut is thought to come from the royal family. The homeland of the walnut is considered to be the Ghilan region of China or Iran. However, the walnut variety that has the largest natural distribution area in the world is Anatolian walnut.
Where do walnuts grow?
Thanks to the migrations, this walnut variety has spread to almost every corner of the world, except for the tropical regions. Named as English walnut in order to distinguish it from the American black walnut, the walnut was later named Iranian walnut and today it is called by this name in the western world. Walnut, which grows in many parts of the world, is accepted as one of the gene centers of hard-shelled oilseeds.
Regular and conscious consumption of walnuts provides benefits to human health in many ways. It has various benefits, from balancing cholesterol to cardiovascular health, from children's intelligence development to strengthening bones. One of these benefits is its benefit to the skin, and it is also known that many cosmetic companies use walnuts in their products.
Some rich vitamins and elements, which are high in walnuts, ensure the protection of our health in general. In addition, elements such as gamma-tocopherol, which is a high-grade Omega 3 fatty acid and vitamin E, play an important role in cleaning the heart environment, especially cholesterol.
What are the Nutritional Values of Walnuts?
Nutritional Values for 100 grams are as follows;
Calories: 650 Kcal
Fat: 58 g
Protein: 16.20 g
Carbs: 1.80 g
Cholesterol: 0 g
Dietary fiber: 12.31 g
In which sectors are walnuts used?
Walnuts, which contain high calories, are consumed as snacks, in the cake and biscuit industry, in the perfume industry, in the production of jam and halva, in the paint, tannin, plastic and rubber industry, as oil, and in the pharmaceutical industry.
Where are walnuts preferred?
Walnut, which is always a popular food in our daily diet with its appearance similar to the human brain, nutritiousness, crunchy texture and taste; It is a versatile and nutritious food that can be used from the most delicious desserts to the healthiest salads. Known to play an important role in improving brain health and being a good source of quality fat, this nutrient also stands out for its unique nutritional content and health benefits.
It is rich in healthy fats, fiber, vitamins, minerals and antioxidants. It can also be preferred to keep blood sugar stable.
In which dishes are walnuts used?
It can be chosen as a standalone snack option or used to add crunchy texture and flavor to salads, diet desserts, breakfast bowls or even main recipes.
How And How Much Should Walnuts Be Consumed?
Walnuts have an important place in a healthy diet program. In order to maximize the health benefits of walnuts, it is recommended to consume walnuts in shell. When consumed before a meal, antioxidant components and fatty acids beneficial to health are not lost. Walnut, which can be consumed alone at breakfasts and snacks, can be mixed with different nuts and seeds and accompany tea or coffee. Adding an extraordinary flavor when used in salads, walnuts are also used in pasta sauces. Walnuts that can be added to cakes and muffins; It is also one of the sought-after flavors of dairy desserts such as rice pudding and rose pudding.
Walnut is one of the most recommended natural products by experts due to its numerous benefits. Walnut, which is thought to have numerous benefits from protecting heart health to fighting cancer, is known for its benefits to the brain. For adults, it is recommended to consume 5 walnuts per day. People with walnut allergy should never consume walnuts without a doctor's advice.
How much should the daily walnut consumption be?
If 4-5 walnuts are consumed per day, it will be effective in the proportions that the body needs daily. In this respect, it is necessary not to exceed the ideal consumption amount. After the excess is consumed, the walnut taken into the body returns as lubrication. Different types of problems can occur after excessive consumption that cause fat and weight.
What Is Walnut Good For?
Walnut has been one of the most consumed foods by individuals for many years due to its beauty and beneficial effect. Walnut, which is recommended to people of all age groups with its benefits to the brain, has always been associated with the brain, especially with its brain-like appearance. In recent years, many studies on walnuts have proven that walnuts are not only effective for the brain, but also for many different organs.
What are the health benefits of walnuts?
It is a natural source of fat, fiber and protein.
It helps in weight control.
Provides protection of heart and bone health.
Abundant copper, manganese, molybdenum, omega-3, etc. Contains ingredients.
It greatly reduces the risk of prostate and breast cancer.
It supports intelligence development and growth in children.
Walnut, which has these and many similar benefits, will be consumed in recommended amounts during the day and will provide effective protection against many health problems. Adequate adjustment of walnut consumption, especially in children and adolescents, will be effective for a stronger memory and body functions in later ages.
These strong effects of walnuts can cause different problems depending on excessive consumption.
What are the Benefits of Walnuts?
Walnuts, which are consumed in regular amounts on a daily basis, reduce LDL, known as bad cholesterol, and improve the function of blood vessels by reducing inflammation. It protects the circulatory system by reducing the risk of plaque accumulation in the vessels. It also helps with heart disease when combined with other healthy lifestyle habits.
Cancer is a disease caused by abnormal cell growth, and walnuts are a variety of nutmeg with anti-cancer properties. Contains bioactive ingredients. There are also studies showing that consuming walnuts can suppress the growth of cancer in the breast, prostate, colon and kidneys.
Benefits of walnuts for the brain
Studies show that eating walnuts can improve brain function. In addition, walnut strengthens memory and slows the progression of Alzheimer's disease in the face of negative conditions due to decline in brain functions and aging.
Walnuts are rich in the polyphenol ellagitannins. Some beneficial bacteria in the gut can convert these substances into compounds called urolithins. Urolithins may have anti-inflammatory properties in your gut, and this may be one way to help protect against colorectal cancer. Besides these properties, urolithins have hormone-like properties that allow them to block hormone receptors in your body. This may help reduce the risk of hormone-related cancers, particularly breast and prostate cancers.
As a source of healthy fat, protein and fiber, walnuts have many benefits. It provides benefits in improving heart and bone health while providing weight balance.
The single-seeded, round, hard and shelled fruits grown on the walnut tree are called walnuts. Walnuts have many health benefits.
Numerous benefits of walnuts:
Walnuts, one of the foods that help prevent cancer, have properties that help prevent many diseases.
Omega 3 fatty acids are seen as beneficial for improving heart health. Omega 3 fatty acids in walnuts contribute to the protection of heart health. Together with omega 3 fatty acids, selenium and iodine, it is effective for the optimal functioning of the brain.
Thanks to the omega 3 fatty acids in walnuts, it contributes to the protection of heart health. Omega 3 fatty acids, along with selenium and iodine, contribute to the optimal functioning of the brain.
Among the benefits of walnuts, there is also the elimination of ailments such as dementia and epilepsy.
Walnut gives a feeling of satiety. This helps control weight.
Walnuts also improve metabolism. It contributes to metabolic activities such as growth and development, digestion and nucleic acid synthesis.
When consumed regularly, the benefits of walnuts increase and strengthen the immune system. It makes the skin shine for a long time and prevents the formation of wrinkles on the skin.
Walnut consumption increases the level of melatonin in the blood and causes sleepiness. Therefore, it contributes to the development of sleep.
Walnut, which ranks second after antioxidant-rich blackberries, contributes to the prevention of liver damage caused by chemicals, thanks to these antioxidants.
One of the benefits of walnuts is that it reduces inflammation. Inflammation can lead to healing of many diseases such as type 2 diabetes, Alzheimer's, heart disease and cancer.
Beneficial bacteria in the gut turn into compounds that have been found to protect against inflammation. Amino acids found in omega 3 oils, magnesium, and walnuts can help reduce inflammation. It also contains essential fatty acids such as linoleic acid, alpha-linolenic acid and arachidonic acids. Including walnuts in any diet can help prevent coronary heart disease by supporting a healthy lipid supply.
Walnuts contain copper and phosphorus, both essential for maintaining optimum bone health. Essential fatty acids in walnuts provide bone health in the body. They can increase calcium absorption and accumulation while decreasing urinary calcium excretion.
Walnuts contain omega-3 fatty acids that can help improve memory and focus.
Walnut is in the second place after blackberry in the list of antioxidant-rich foods. The powerful antioxidants in walnuts help prevent liver damage.
Walnuts contain a compound called melatonin, which is responsible for transmitting messages to the body about the light and dark cycle. Since melatonin is already synthesized by the body, eating walnuts raises the level of melatonin in the blood, thus causing sleepiness. Therefore, eating walnuts can be a great way to improve sleep.
Researchers say eating 70 grams of walnuts a day improves sperm quality in healthy young men.
Walnut; It is rich in B vitamins and antioxidants that prevent aging in your skin, eliminate wrinkles and signs of aging. So if you want glowing skin for a long time, eat walnuts.
Scientists have found that these edible seeds reduce the risk of dying from cancer by 40 percent and death from cardiovascular disease by at least 55 percent.
Regular consumption of walnuts helps to build a strong immune system that can prevent the occurrence of various diseases.
What are the harms of walnuts?
For now, there is no known harm to walnuts. In addition to gaining weight due to excessive consumption, it can trigger serious health problems due to allergies in some people. No more than 4-5 walnuts a day is recommended for people who do not have an allergic reaction.
If consumed in large quantities, it can cause weight problems.
It is possible for some people to have allergic symptoms to walnuts. Therefore, some symptoms may occur, especially itching.
In case of excessive consumption, redness and swelling may occur on the skin.
Again, excessive consumption can cause diarrhea problems.