HUNGRY? Have some WALNUTS

 

For thousand of years, walnut has been a symbol of intellectuality as their kernels have convoluted surface inside the shell resembling the brain!

Researchers discovered the optimal nutritional benefits of this humble nut when consumed in its whole form, including the skin. Hidden beneath the skin layer is approximately 90% of the phenols-like key phenolic acids, tannins and flavonoids. Hence, is advisable to have the wholesome nut.

Walnuts are part of the tree nut family which includes Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts and pistachios. China is currently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year, followed by the The United States, with about 294,000 metric tons of production. While walnuts are harvested in December, they are available year round due to efficient storage system (rather perishable by nature) in place. They are a delicious way to add extra nutrition, flavor and crunch to a healthy meal.

Health benefits of Walnuts

This truly super-food is a rich source of energy and contains many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Do not worry about fat as only 1g of it comes from saturated fat whilst the other fats are good for your body.

Having an oz/ 25 g/7 shelled nuts in your daily diet should be quite sufficient in providing the health benefits below –

• They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 convertible essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet helps to lower total and LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood. The antioxidants and nutrients in walnuts help to keep the arteries elastic and prevent hardening whilst omega3 possesses anti-inflammatory properties that helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
• Also present are many phytochemical substances that may contribute to their overall anti-oxidant activity, such as melatonin, ellagic acid, vitamin E, carotenoids and poly-phenolic compounds, in fighting against cancer, aging, inflammation and neurological diseases as well as metabolic syndrome, cardiovascular problems and type 2 diabetes.
• A pleasant finding is that walnuts contain the highest levels of polyphenolic antioxidants than any other common edible nuts. The high oxidant radical absorbance capacity (ORAC) is of great help in scavenging disease-causing free radicals from the body.
• Rarely found in other foods is gamma-tocopherol, an excellent source of vitamin E – a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. Studies on the cardiovascular health of men showed that this vitamin E form provides significant protection from heart problems.
• A wide range of important vitamin B such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6 and folates can be found in the nut too.
• Heavy concentration of two important minerals – potassium and magnesium together with some traces of manganese, copper, calcium, iron, zinc and selenium are cofactors for many vital enzymes responsible for our proper growth and development. For instance, high walnut intake improves bone stability and reduces mineral loss from the bone.
• Few studies have shown its potential health benefits in the area of memory and general thought (cognitive) processes but more research need to confirm this.
• For those who are losing sleep, melatonin is critical in the regulation of sleep, daily rhythms, light-dark adjustment and other processes. This element is also present with average melatonin content of approximately 3.6 nanograms (ng) per gram or 102ng/ounce.

Recommendations

+ Most adults have not cultivated the habit of eating tree nut. On the contrary, eaters who have acquired the taste of nuts take in on average additional 5 gm of fiber, 260 mg of potassium, 73 mg of calcium, 95 mg of magnesium, 3.7 mg of vitamin E but 157 mg less sodium.

+ A variety of different measurements on blood vessel functioning indicated a relatively small amount of daily walnut intake (1-2 ounces) is able to improve the blood fat composition and thus reduce the risk of cancer, type 2 diabetes and cardiovascular disease.

+ The antioxidant properties of walnuts help lower risk of chronic oxidative stress and the anti-inflammatory properties help lower risk of chronic inflammation. The combined effect poses the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (about 3 ounces per day)

+ Traditional Chinese Medicine (TCM) practitioners recommends walnut to relieve breathing difficulties and relax the bowels. The nutrients in it are believed to address the ‘qi’ deficiency in the kidney, which may arise from a weak body constitution, aging and an overactive sexual life. Symptoms associated include sore back, copious urine, cold limbs and poor appetite. However, avoid this nut if you are experiencing diarrhoea or sore throat.


For people who are not eating right, munching a handful of walnuts daily offers enough recommended levels of minerals, vitamins, protein, carbohydrates, sugar, soluble and insoluble fiber, sodium, fatty acids and more undiscovered nutrients to stay healthy.