These nutsWalnuts have been valued for thousands of years as both food and medicinal. These nuts, with their brain-like form and high nutrient profile, are full of health-promoting properties. Walnuts, whether consumed raw, roasted, or in recipes, are regarded as one of the most versatile and nutrient-dense foods available today.
In this post, we’ll look at the nutritional content of walnuts, their health advantages, culinary applications, and commonly asked questions about these magnificent nuts.
Nutritional Value of Walnuts
Walnuts are commonly referred to as a “superfood” due to their high nutritious content. A single serving (about 28 grammes, or a handful) contains:
- Calories: around 185.
- Protein: 4.3 g.
- Fat: 18 g (mainly healthy polyunsaturated fats).
- Carbs: 3.9 g
- Fibre: 1.9 g
- Omega-3 fatty acids: 2.5 grammes (alpha-linolenic acid, ALA).
- Vitamins and minerals: magnesium, phosphorus, copper, manganese, and vitamin B6
Walnuts differ from other nuts in that they contain a high amount of omega-3 fatty acids, which are especially good to heart and brain health.
Health Benefits of Walnuts
1. Promotes heart health
Walnuts are high in polyunsaturated fats and omega-3 fatty acids, which reduce LDL (“bad”) cholesterol and improve blood vessel function. Regular consumption has been related to a lower risk of cardiovascular disease.
2. Improves Brain Function
The walnut’s form resembles a brain for a reason: it contains nutrients that boost cognitive function. Walnuts include omega-3 fatty acids, antioxidants, and polyphenols, which may assist boost memory and slow the age-related deterioration.
3. Helps Manage Weight
Walnuts, despite their high calorie content, can help with weight management. Their combination of protein, fibre, and healthy fats keeps you feeling full, minimising the desire to eat excessively.
4. Anti-inflammatory properties
Chronic inflammation has been related to various ailments, including diabetes, heart disease, and cancer. Walnuts include antioxidants and omega-3 fatty acids, which help to prevent inflammation and promote general health.
5. Promotes gut health
Walnuts are a natural prebiotic. They promote the growth of healthy gut bacteria, which are essential for digestion, immunity, and mental health.
6. Promotes bone and joint health
Walnuts, which contain high quantities of magnesium, phosphorus, and copper, help to build strong bones and may alleviate arthritic symptoms by lowering inflammation.
Walnuts and their culinary applications
These nuts are extremely adaptable in the kitchen. There are a few ways to enjoy them:
- Snacks: Eat them raw or roasted for a nutritious energy boost.
- Baking: For extra crunch and flavour, add walnuts to breads, muffins, and cakes.
- Cooking: Add them to savoury foods like pasta, rice, or salads.
- Nut Butter: Walnut butter is a tasty alternative to peanut butter.
- Toppings: Sprinkle over yoghurt, muesli or smoothie bowls.
- Walnut Oil: Cold-pressed walnut oil is ideal for salad dressings and sprinkling.
Their slight bitterness and earthy flavour suit both sweet and savoury dishes, making them a cooking mainstay.
Interesting facts about walnuts
Walnuts are one of the oldest tree foods known to humans, dating back to 7000 B.C.
They are also known as the “Royal Nut” since they were reserved for royalty in ancient Persia.
California is one of the world’s top walnut growers.
Walnut shells were previously employed in natural cleaning and polishing treatments.
Frequently Asked Questions (FAQs) About Walnuts
1. Are walnuts beneficial for weight loss?
Yes. While walnuts are high in calories, their protein, fibre, and healthy fat content assist to regulate appetite, making them filling and fulfilling.
2. How many walnuts should I consume daily?
A handful (about 28 grammes, or 7 whole walnuts) per day is considered a healthy amount that supplies useful elements without adding unnecessary calories.
3. Do walnuts help brain health?
Yes. Walnuts are high in omega-3 fatty acids, antioxidants, and polyphenols, which promote brain function, memory, and overall mental wellness.
4. Are walnuts suitable for persons with nut allergies?
No. Walnuts are tree nuts, which can cause allergic responses in those with nut allergies. Those with such allergies should avoid walnuts altogether.
5. Should walnuts be consumed raw or roasted?
Both are healthy. Raw walnuts maintain all nutrients, however toasting can improve flavour while slightly reducing antioxidant levels. The healthiest roasted walnuts are unsalted and dry-roasted.
6. How do I store walnuts?
Walnuts should be stored in an airtight container in a cool, dry environment. To extend their shelf life, store them in the refrigerator or freezer to prevent the oils from becoming rancid.
Conclusion
Walnuts are more than simply a pleasant snack; they are also high in nutrition and provide numerous health advantages. Walnuts definitely deserve their designation as a superfood, with benefits ranging from heart and brain health to weight control and digestive health. Including a handful of walnuts in your daily diet can be a simple yet effective method to boost overall health.
Whether eaten raw, in dishes, or as walnut oil, these nuts are a versatile and valuable supplement to a balanced diet.
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