Walnuts - Benefits And Harms

Walnuts are the fruits of the walnut tree and belong to the Walnut family. They originate from the Mediterranean and Central Asia, but have been part of the human diet for thousands of years. These nuts are rich in omega-3 fatty acids and contain very large amounts of antioxidants. Taking them can improve brain health and protect against heart disease and cancer.

Walnuts are most often consumed as a snack, added to salads, pasta, cereals, soups and pastries. They are also used to make walnut oil - an expensive cooking fat that is often used in salad dressings.

Nutritional value of walnuts

The core of walnuts contains: fat, nitrogenous substances, water, non-nitrogenous substances, cellulose; They are rich in vitamins, especially vitamin C, in smaller quantities A and B. Unripe walnuts are an exceptional source of vitamin C - from 1000 to 3000 mg per 100 g. The fat from these nuts is very valuable and useful. It is characterized by a large amount of unsaturated fatty acids: linoleic, linolenic and oleic, which are important for the prevention of atherosclerosis.

Walnuts are made up of about 65% fat and about 15% protein. They are low in carbohydrates, most of which are fiber. A handful of walnuts, which is about 30 grams, contains the following nutrients:

• 185 calories
• 4% water
• 4.3 grams of protein
• 3.9 grams of carbohydrates
• 0.7 grams of sugar
• 1.9 grams of fiber
• 18.5 grams of fat

Like other nuts, most of the calories in walnuts come from fat. This makes them a high-calorie food with high energy density. Although they are rich in fat and calories, studies have found that added to the diet, they do not increase the risk of obesity.

Walnuts are also richer in polyunsaturated fatty acids than other nuts. The largest amount of them is omega-6 fatty acids called linolenic acid.

Walnuts also contain a relatively large amount of healthy omega-3 fatty acids (alpha-linolenic acid - ALA), which represents about 8-14% of the total amount of fat in them. These are the only nuts that contain significant amounts of omega-3 fatty acids. They are considered to be especially useful for heart health, help reduce inflammation and improve the composition of fats in the blood.

Omega-3 fatty acids are a precursor to the many health benefits of long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

• Honey - a mineral that promotes heart health, supports bones, the function of the nervous and immune systems.
• Folic acid (also known as folate or vitamin B9) - has a very important biological function. Its deficiency during pregnancy can cause birth defects in the baby.
• Phosphorus - about 1% of the body is composed of phosphorus - a mineral that is present mainly in the bones.
• Vitamin B6 - strengthens the immune system and maintains the health of the nervous system. Vitamin deficiency can lead to anemia.
• Manganese - found in large quantities in nuts, whole grains, fruits and vegetables.
• Compared to other nuts, walnuts contain large amounts of a form of vitamin E called gamma tocopherol.

Walnuts contain bioactive plant ingredients. They are extremely rich in antioxidants, which are concentrated in their brown shell. The fact is that walnuts are in second place according to a study of the content of antioxidants in the most commonly consumed 1113 foods in the United States.

• Elagic acid - an antioxidant that is found in large quantities in walnuts, along with other similar ingredients such as elagitanins. Elaginic acid can reduce the risk of heart disease and cancer.
• Catechins - flavonoid antioxidants with many useful properties for overall human health and especially for heart health.
• Melatonins - neurohormones that are released in the brain, creating a feeling of drowsiness in humans. In addition, they are powerful antioxidants that reduce the risk of heart disease.
• Phytic acid - an antioxidant that can reduce the absorption of iron and zinc from the same food in people who eat an unbalanced diet.

Useful and healing properties of walnuts

Walnut soothes the body; useful for indigestion; strengthens the main organs: brain, heart, liver; sharpens the senses, especially in combination with raisins and figs; it is very useful for the elderly.

Walnuts contain a lot of potassium, which has the ability to remove sodium from the body and increase urination. They are eaten raw or baked, crushed or whole. From them jam is prepared or mixed with honey. The combination of crushed nuts with honey is especially useful for patients with tuberculosis, cancer and people with a weak body.

The risk of heart disease can be reduced by following healthy eating habits, such as adding nuts such as nuts to your diet. Studies have found that eating walnuts fights the risk factors for developing heart disease by:

• reduction of bad cholesterol;
• reduction of inflammation in the body;
• improving the functioning of blood vessels, thus reducing the risk of plaque buildup in the arteries.

These effects are due to the useful fats and antioxidants contained in walnuts.

The risk of developing cancer can be reduced through regular physical activity and following healthy eating habits.
Because walnuts are a rich source of beneficial plant ingredients, they are also a suitable food to add to a diet to prevent cancer. Nuts contain the following bioactive ingredients that have anti-cancer properties:

• phytosterols;
• gamma-tocopherols;
• omega-3 fatty acids;
• elaginic acid and related compounds;
• a variety of antioxidant polyphenols.

Studies show that eating nuts can improve brain function, help with depression and age-related decline in brain function. Studies in adults who regularly consume walnuts have shown significant improvements in memory.

Side effects and contraindications from eating walnuts

Walnuts are a very healthy food, but some people should avoid them as they can cause allergic reactions. These nuts are among the 8 most allergenic foods.

Symptoms of walnut allergy are usually severe and may include allergic shock (anaphylaxis), which can be fatal if left untreated. People with allergies to walnuts should completely exclude them from their menu.

Like most seeds, walnuts are high in phytic acid, a plant substance that disrupts the absorption of minerals, such as iron and zinc, from the digestive tract.

Those who have an unbalanced, phytic acid-rich diet are at greater risk of developing mineral deficiency, but this should not bother most people who stick to a varied menu.