The scientific name of walnut is Juglans regia. Walnuts are the commonly grown species in Persian or English. Another name for walnut is royal net. Walnuts have a wide-spread canopy with large and deciduous trees. Walnuts are native to Southern Europe, Asia, South America, North America, and the West Indies. Walnuts originated about 35 to 45 million years ago. The best quality walnut in the world is Chilean. The structure of walnuts resembles the brain.
Color: Walnut wood color ranges from light to dark brown color. Oak color changes from light to medium brown tone.
Shape: Ovoid or rounded shape with a wrinkled hard shell of brown color. The edible part of walnuts is particularly sweet in taste.
Size: Different sizes come in a range of walnuts. The largest size of a walnut is 88% diameter. Medium size is 12% and has 305 mm.
Flavor: Walnuts are sweet, fruity, mild, and earthy in taste. Apart from the taste, walnuts have super healthy benefits.
Nutrients
Walnuts are beneficial and important for the human body as they are fully packed with nutrients. Walnuts are rich in minerals but their most important source is energy.
One cup of serving walnuts contains many nutrients. They are very nutritious and contain many essential minerals.
- Water 4%
- Calories 185 Kcal
- Protein 4.3 g
- Fiber 1.9 g
- Sugar 0.7 g
- Carbohydrates 3.9 g
- Fats 18.5 g
- Potassium 12%
- Iron 16%
| How to grow walnuts? |
Healthy Benefits of Walnut
Walnuts are incredibly beneficial and easy to enjoy in several different recipes. Walnut helps you manage your brain health.
Support heart health
Heart disease or cardiovascular disease is related to the heart and blood vessels. Heart diseases can be reduced with a healthy lifestyle like eating nuts. By eating walnuts, it may fight risk factors for heart disease by:
- Lowering LDL (bad) cholesterol
- Improving blood vessel functioning, thus reducing the risk of plaque in your arteries
- Reducing inflammation
Decrease inflammation
Oxidative stress is the main cause of inflammation which is the root of managing diseases including Alzheimer’s disease, type two diabetes, heart disease, and cancer. The polyphenols in walnuts can help fight oxidative stress and inflammation. Beneficial bacteria in your gut help to protect against inflammation and omega-3 fats, all are present in walnuts help in reducing inflammation.
Reduce the risk of some cancers
Eating walnuts may reduce the risk of certain cancers including colorectal, breast, and prostate cancer. Urolithins have anti-inflammatory properties in your gut that help protect against colorectal cancer. These anti-inflammatory properties in your gut may also protect against other cancers.
Promote gut health
A contribution of unhealthy gut microbiota promotes to inflammation and disease. Moreover, increases the risk of heart disease, obesity, and cancer. Eating walnuts may be one to support the health of your microbiota and your gut.
Rich in antioxidants
The greater antioxidant activity is present in walnuts rather than other nuts. This activity comes from melatonin, Vitamin A, and plant compounds called polyphenol which are present in the papery skin of walnuts.
Support weight management
Walnuts may help you support weight management. Walnut helps regulate appetite and weight.
Lower risk of type 2 diabetes
Excess increases in weight may lead to high blood sugar and diabetes. Eating a proper amount of walnuts may regulate blood sugar. Supplementing your diet with walnuts could lead to a modest improvement in blood glucose levels. It is very important to keep the difference between consuming walnut oil and raw.
Support brain functioning
Nutrients The walnut shape resembles that of the brain. People with depression showed improvement in symptoms when taking walnuts in their diet.
Improve the level of blood fat
Elevated levels of triglycerides and LDL bad cholesterol have been linked to an increased heart disease risk. By eating regularly walnut may decrease cholesterol levels.
Side Effects of walnuts
People who have nut allergies should avoid walnuts for further complications. Eating walnuts in access amounts may lead to
- kidney stones because of the oxalic content present in them
- diarrhea
- bloating
- stomach ache
FAQ
What is a walnut good for?
Because of their high nutritious content, walnuts are advantageous and crucial for human health. Alpha-linolenic acid (ALA) is an omega-3 fatty acid that is essential for lowering inflammation, and walnuts are a wonderful source of it. It is the only nut that is noticeably high in these omega-3 fatty acids. The risk of heart disease may be lowered by their anti-inflammatory substances. Walnuts may reduce oxidative stress and inflammation by reducing free radicals.
How many walnuts to eat per day?
Generally speaking, 30 grams of walnuts per day is regarded as a healthy quantity. This amounts to about 1 ounce (28 grams) of walnuts, which is plenty to provide you with antioxidants, vitamins, minerals, and the health advantages of good fats, such as omega-3 fatty acids. However, moderation is key, because walnuts are high in calories.
Can we eat walnuts on an empty stomach?
Yes, you can eat walnuts on an empty stomach. To be honest, eating them first thing in the morning is a terrific way to start the day. Walnuts are rich in healthy fats, fiber, and protein, which can help keep you full and energized. Your body can absorb the nutrients more efficiently if you eat them when you’re empty. You can soak 6 to 8 halves of walnuts at night and consume them on an empty stomach. You can also add them to your smoothies
