Walnut: benefits for men and women, recipes

Walnut is the most useful and nutritious nut that heals the heart, cleanses blood vessels of cholesterol and plaques, nourishes and improves brain function, improves sleep, strengthens bones and relieves joint pain, and is useful for diabetes. We will tell you more about all the beneficial properties of walnuts below.

A walnut tree with a spreading crown, having a thick and powerful trunk 10-35 meters high. The bark of the tree is grey. Large and alternate leaves are pointed on the upper side. Fruit ripening occurs in September.

Walnut grows in Asia and the Caucasus, in Ukraine and Moldova, it is also not uncommon.

The Benefits of the Walnut

All the benefits of walnuts are due to its unique composition.

Composition and calorie content

The calorie content of a walnut is 656 kcal.

Calorie 1 pc. walnut is about 32-40 kilocalories.

Other important connections:

• Phytosterols – 72-94 mg (151% of the RDA). The basis is beta-sitosterol 64-87 mg (189% of the RDA), which makes it possible to classify the walnut as a women’s product.

• Purine — 10,0 mg (8,3% of RDI)

• Oxalic acid — 74 mg (18,5% of RDI)

12 Health Benefits of Walnuts

1 Source of omega-3

Although walnuts contain 65% fat (including omega-3 alpha-linolenic acid (ALA)), they reduce blood fat. Only 4-7 walnuts contain 2,5 grams of omega-3s, which is more than 2 times the minimum requirement for an adult. ^[2].

On the subject: rating of 15 products of record holders for omega-3 content

The polyunsaturated fatty acids contained in the nut along with minerals are recommended for the prevention of hypertension, atherosclerosis and other diseases of the heart and blood vessels.

2 Improves memory and brain function

In a 10-month study of Alzheimer’s disease, mice fed 6–9% of calories from walnuts (equal to 28–45 g per day in humans) had significant improvements in learning, memory, and anxiety reduction compared to a control group without walnuts. ^[4]. In addition, there are human studies that support the role of walnuts in maintaining brain health with age. ^[5].

3 Reduces blood cholesterol levels

Walnut kernels increase high-density lipoprotein (HDL) and lower bad cholesterol levels. For example, in a recent study in 194 healthy adults, eating 43g of walnuts daily for 2 months resulted in a 5% reduction in total cholesterol, a 5% reduction in LDL levels, and a 5% reduction in triglycerides. What’s more, those people who consumed walnuts also experienced a nearly 6% decrease in apolipoprotein-B. And as you know, high levels of apolipoprotein-B are a major risk factor for heart disease. ^[6].

On the subject: How to lower cholesterol levels without drugs ?.

4 Source of Powerful Antioxidants

Walnuts have higher antioxidant activity than any other common nuts. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are especially high in walnut skins. ^[7], ^[8]. A small study in healthy adults found that eating walnuts prevented oxidative damage to “bad” LDL cholesterol after meals, while eating refined fat did not. This is beneficial because oxidized LDL tends to accumulate in arteries, causing atherosclerosis. ^[9]. In addition, walnuts contain exactly the form of vitamin E (in the form of gamma-tocopherol instead of the widely available alpha-tocopherol), which is of particular benefit to the human body and provides reliable protection to the heart.

5 Reduces inflammation in the body

The polyphenols in walnuts help fight oxidative stress and inflammation. A subgroup of polyphenols called ellagitanins deserves special attention. Beneficial bacteria in the gut convert ellagitannins into compounds called urolithins, which have been shown to protect against inflammation. And coupled with omega-3, magnesium and the amino acid arginine, walnuts significantly reduce inflammation in the body.

6 Cancer Prevention

As noted earlier, walnuts are rich in polyphenolic ellagitannins, which are converted by our gut bacteria into urolithin. Urolithins have anti-inflammatory properties, which may be one way walnuts protect against bowel cancer. What’s more, urolithins have hormone-like properties that allow them to block hormone receptors in your body. Due to this property, the risk of hormonal cancer, especially breast cancer and prostate cancer (in women and men, respectively), is reduced. Including walnuts in the diet reduces the risk of these types of cancer ^[10].

Read more: Walnut helps fight cancer!.

7 Strengthens bones and joints

Walnuts contain in their biological composition a number of anti-inflammatory substances that contribute to the prevention of obesity, weight loss and restoration of bone health.

8 Improves sleep

This product contains melatonin available to the body – the main regulator of sleep, body restructuring for dark and daylight hours, daily rhythm and other vital processes.

9 Help with diabetes

Thanks to fatty acids and vitamin E, walnut is an excellent prevention of type 2 diabetes. The study involved 100 people with type 2 diabetes. The control group was given 1 tablespoon of cold-pressed walnut oil every day for 3 months (while continuing with regular diabetes medications and a balanced diet). As a result, it was possible to reduce fasting blood sugar levels by 8%, compared with the placebo group. ^[11].

10 The benefits for the cardiovascular system

Walnuts increase vascular reactivity, due to which blood vessels easily and quickly adapt to changes in the environment. In addition, the walnut restores the correct composition of the blood, and a sufficient amount of nutrients, anti-inflammatory substances and antioxidants ensure the flexibility of the walls of blood vessels. By including walnuts in the daily menu in the amount of 30-50 grams, you can significantly increase the stability of the cardiovascular system and its flexibility. ^[12].

11 Improves bowel function

Walnuts normalize the microflora and relieve dysbacteriosis. A study was conducted involving 194 healthy people. They ate 43 grams of walnuts every day for 8 weeks and saw an increase in beneficial bacteria in their gut compared to when they didn’t eat walnuts. ^[13]

12 Reduces blood pressure

Some research suggests that eating walnuts may help lower blood pressure. However, other studies have refuted this effect. Thanks to large-scale studies in which 7500 adults participated, it was possible to confirm the positive effect of walnuts on blood pressure. Thanks to omega-3 acids, not only blood pressure improves, but also the entire cardiovascular function in general. Despite the fact that the pressure has decreased slightly, walnuts in any case should be included in your diet! ^[14].

Benefits for women

1 Helps control weight

Metabolic syndrome includes a number of problems that have time to accumulate in the body: high blood pressure, excess fat and cholesterol in the blood, obesity. Daily use of four walnuts for two to three months helps to reduce metabolic syndrome.

2 Protects against age-related diseases

Women aged 50 and older who consume at least two servings of walnuts a week are more likely to be free of age-related diseases compared to those who don’t, according to a new study.

Benefits for men

Enhances potency. Due to its rich composition, such a nutritious product is incredibly beneficial for all men. It can be used as a unique therapeutic agent for the treatment of a wide variety of health problems. It has been proven that not only zinc, but also calcium and magnesium contained in walnuts are of particular value for all men. They help increase the synthesis of the male sex hormone. The level of testosterone provides a high level of potency. Essential oils, fiber and tannins instantly restore physical strength after overwork.

Walnuts increase a man’s sexual strength, normalize the development of male genital organs, and even increase sperm production. You need to eat about 10-15 nuts a day to be a healthy and full-fledged man.

Recipe with figs, prunes, raisins and dates. Even in the old days, walnuts were the basis for the preparation of products that increased sexual strength in men. For example, it was possible to cook the following: dry figs or prunes, pitted raisins and dates – all three ingredients are 100 grams each. Optionally, you can add the juice of 1 lemon. Walnut kernels need to take 300 grams. All these ingredients should be crushed and mixed. The prepared mixture is stored in the refrigerator. You need to take the medicine in the morning and in the evening, 1 tablespoon. But you can also take 2 tablespoons at once to enhance the effect.

We also recommend looking at other recipes: how is it tastier and healthier to eat walnuts?

For children

Children’s body can not do without fatty acids. In addition to them, walnuts contain healthy protein. It is in this unique product that a certain balance of minerals and vitamins can be seen. That is why even overweight children these nuts are not contraindicated.

If a child eats walnuts from childhood, then this means that he will have a full mental development and good emotional and physical well-being.

Walnuts can be introduced into children’s food starting from two years in crushed form.

In pregnancy

The nutrition of the expectant mother should include a special complex of vitamins and minerals. Walnuts have a huge impact on the full development of the fetus, saturating the mother’s body with the necessary supply of trace elements and omega-3.

If you do not use them in an uncontrolled amount, then they will not bring anything but good. The optimal rate during pregnancy is 2-3 nuts per day.

When breastfeeding

Thanks to the intake of walnuts during breastfeeding, mother’s milk becomes more fatty and healthy. In addition, it acquires a special sweetish taste. Milk is enriched with useful trace elements, due to which the child’s body is naturally strengthened.

Nursing mothers are advised to eat no more than two walnut kernels per day.

How many walnuts should you eat per day?

Since nuts are high-calorie foods, it is important to use them in moderation. When walnuts are included in the diet, the daily amount of food consumed should not increase. Thus, they try to replace nuts on the menu with those foods that contain saturated fats (for example, meat and cheese).

Walnut tips:

• With the help of a walnut, it is easy to replace meat in pasta dishes or in salads;

• Nuts are great for snacking and provide far more benefits than chips or cookies;

• Instead of morning scrambled eggs or bacon, it is useful to use walnuts, they go well with oatmeal or porridge.

• Walnuts are a great substitute for pepperoni on pizza, or both can be used in tandem.

Interesting: The benefits of walnut tincture – 4 cooking recipes

How easy is it to peel walnuts?

Video: if you do not have a nutcracker, then this is the best way for you (from 1 kg = 560 g):

Как выбрать хорошие орехи?

Грецкие орехи со светлой кожицей имеют большую ценность, нежели с темной. Это стоит учитывать при планировании покупки орехов в очищенном виде. Если же вы берёте орехи в скорлупе, стоит отдать свой выбор тем экземплярам, которые кажутся вам тяжелее своего размера. Скорлупа должна быть без пятен, проколов или трещин, в противном случае орех уже давно одолели вредители, и есть его далеко небезопасно.

Никогда не берите с прилавка старые орехи, выбирайте максимально свежий продукт. Абсолютно всё равно, покупаете ли вы грецкие орехи в упаковке или на развес, главное, чтобы они не выглядели сморщенными или резиновыми. При возможности удостоверьтесь, что орехи не имеют прогорклого запаха, ведь несвежий продукт вместо пользы принесёт вашему здоровью только вред.

Видео о том, по каким внешним признакам нужно выбирать орехи, и на что обращать, когда вы открываете его: