Walnut has been known to us since ancient times. It got its name on the territory of Ancient Rus – Greek dealers sold it to the Slavs. Then he received not only the name, but also nationwide love. Among the Caucasian peoples, the walnut is considered a sacred tree at all, and the Moldovans plant it near the house when a child is born.
So, walnuts are used not only in cooking, but also in industrial production and folk medicine. And it’s not in vain.
Walnut is more familiar to Ukrainians than others – it is included in a large number of dishes and is widespread in our country. Let’s see what the benefits and harms of a Walnuts Nutrition Facts are.
Walnuts Nutrition Facts
Nutritional value of 100 g:
- Caloric value: 656 kcal
- Protein: 16.2 g
- Fat: 60.8 gr
- Carbohydrates: 11.1 g
- Dietary Fiber: 6.1g
- Water: 3.8 gr
- Saturated Fatty Acids: 6.2 g
- Mono- and disaccharides: 3.9 g
- Starch: 7.2 gr
- Ash: 2 gr
Macronutrients:
- Calcium: 89 mg
- Magnesium: 120 mg
- Sodium: 7 mg
- Potassium: 474 mg
- Phosphorus: 332 mg
- Chlorine: 25 mg
- Sulfur: 100 mg
Vitamins:
- Vitamin PP: 1.2 mg
- Beta-carotene: 0.05 mg
- Vitamin A (RE): 8 mcg
- Vitamin B1 (thiamine): 0.39 mg
- Vitamin B2 (riboflavin): 0.12 mg
- Vitamin B5 (pantothenic) 0.8 mg
- Vitamin B6 (pyridoxine): 0.8 mg
- Vitamin B9 (folate): 77 mcg
- Vitamin C: 5.8 mg
- Vitamin E (TE): 2.6 mg
- Vitamin K (phylloquinone) 2.7 μg
- Vitamin PP (Niacin Equivalent): 4.8 mg
Trace elements:
- Iron: 2 mg
- Zinc: 2.57 mg
- Iodine: 3.1 mcg
- Copper: 527 mcg
- Manganese: 1.9 mg
- Selenium: 4.9 mcg
- Fluoride: 685 mcg
- Cobalt: 7.3 mcg
A distinctive feature of the walnut is that its composition varies with the level of maturity of the fruit. But this does not mean that in dry form it loses all its properties, on the contrary, dried nut reaches a maximum fullness of vitamins and minerals.
Walnut is also relevant for diabetes mellitus – it is able to lower blood glucose levels. Improves the gastrointestinal tract due to its high protein composition, which normalizes the level of micro flora in the stomach and intestines.
In addition, walnut has a great effect on male potency and is generally considered an aphrodisiac. What other beneficial properties does a walnut have?
Heart health
The monounsaturated and polyunsaturated fatty acids found in walnuts have been found to lower LDL (bad) cholesterol and triglyceride levels. This, in turn, lowers the risk of cardiovascular disease, stroke, and heart attack.
Weight control
A study published in the American Journal of Clinical Nutrition found that women who reported rare nut consumption had more weight gain over an 8-year period, compared to women who ate nuts twice a week or more.
Among more than 20 million people surveyed over 20 years, women who ate more than 150 grams of nuts per week had a significantly lower risk of cholecystectomy and Healthy Weight Loss.
Bone health
Walnuts are a good source of mineral copper. Severe copper deficiency is associated with low bone mineral density and an increased risk of osteoporosis.
Osteoporosis is a condition in which bones become thinner and less dense, making them easier to break down and break. Without enough copper, the body cannot replace damaged connective tissue or collagen, which makes up the building blocks of bones.
Calorie content of walnut
100 grams of walnuts contain about 670 calories. But such a high calorie content is due to the beneficial chemical composition, which we have already discussed.
Walnuts in the diet
Here are some simple and delicious ways to add more walnuts to your diet:
- Sprinkle the salads with walnuts.
- Add chopped nuts to salad as a main ingredient.
- Make homemade granola from a mixture of nuts, seeds, and dried fruits.
- Make a walnut pesto sauce and use with pasta or pita bread.
- Sprinkle the yoghurt with chopped walnuts and fruit.
Can eating too Many Walnuts be Harmful?
It should be noted that the walnut has a number of contraindications. However, they are quite high in calories, so they are recommended to be consumed in moderation.
This can happen after a person has eaten large amounts of walnuts, due to their high oil or fiber content, or due to sensitivity, for example in people with irritable bowel syndrome (IBS).
People who are allergic to nuts should also refrain from eating them. If a person develops a rash, hives, or shortness of breath after eating walnuts, they should seek medical attention.
