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Walnuts were first cultivated in Persia and then spread across Asia and Europe. In the 1700s, they were brought to California by Spanish missionaries. The majority of walnuts cultivated in the United States are now grown in California, but some are also grown in the Midwest.
English walnuts, sometimes known as Persian walnuts, belong to the Juglandaceae family, which includes pecans and hickory. They have a tan shell the size of a golf ball with a seam through the middle. Split the shell along the seam to reveal the rough, golden brown nut within.
The surface of the walnut might be slightly bitter, while the nut within is mild, earthy, and tangy.
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Walnuts are nutrient-dense food.
One ounce (about a quarter cup, or 14 walnut halves) contains 18 grammes of healthy fat, 4 grammes of protein, 2 grammes of fibre, approximately half of the daily manganese requirement, and lower amounts of magnesium, iron, calcium, and B vitamins. Manganese is a mineral that promotes bone health and is required for wound healing and collagen formation. Walnuts are also high in antioxidants with anti-inflammatory properties, which can help prevent cancer, heart disease, and neurological illnesses from starting and progressing.
What Walnuts Have to Offer
Walnuts are high in polyunsaturated fats, which are less harmful to your health than saturated fats. They also have a lot of omega-3 fatty acids in them.
Walnuts have been found in studies to help decrease LDL ("bad") cholesterol in particular, as well as total cholesterol. Cholesterol can cause plaque to build inside your arteries, but walnuts can help keep them healthy.
Walnuts have also been demonstrated to reduce the sort of inflammation that contributes to heart disease, as well as the risk of a blood clot leading to a heart attack. According to two big studies, eating five servings of nuts each week can cut your risk of heart disease by up to 50%.
Nutritional Profile
One ounce of walnuts, or around 7 walnuts, equals one serving. A serving of walnuts contains the following nutrients:
calories: 185
There are 2.5 grammes of monounsaturated fat in each serving.
Saturated fat: 1.7 grammes
Protein content: 4.3 grammes
3.9 grammes of carbs
There are 1.9 grammes of fibre in this serving.
Sugar content: 7 grammes
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The nutritional value of the little serving size is substantial. An ounce of walnuts contains the following vitamins and minerals:
Calcium intake of up to 3% of the daily required amount
Up to 10% of your daily iron intake
Up to 5% of your daily potassium intake
Up to 14% of your daily magnesium intake
7% of your daily folate intake
10 Incredible Walnut Benefits
1. Work on your memory.
Walnuts are high in omega-3 and omega-6 fatty acids. These may aid in memory and cognitive function enhancement.
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2. Keep depression at bay.
While having a good diet, in general, might aid depression, studies have shown that having low systemic omega-3 levels can be especially damaging. Omega fatty acids are beneficial to the brain, so this makes sense! Walnuts are high in omega-3 fatty acids, which can help avoid depression.
3. Improve the quality of sperm.
Are you trying to conceive? One of the benefits of walnuts is higher sperm vitality and motility, so make sure your partner eats a few every day. It may also aid in the prevention of sperm morphology, or faulty sperm development.
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4. Develop strong, healthy hair and nails.
Walnuts are high in biotin, often known as vitamin B7, which is supposed to aid hair and nail growth as well as prevent hair loss. Vitamin E can also help you get a healthy shine in your hair and nails.
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5. Assist in the prevention of prostate and breast cancer.
In the nut family, walnuts have the greatest antioxidant content. Walnuts have been shown to help prevent the growth of prostate and breast cancers due to their high antioxidant content.
6. Walnuts may help reduce heart disease risk.
Walnuts have the highest omega-3 fat content of any nut, with 2.5 grammes per 1-ounce (28-gram) serving.
Alpha-linolenic acid is an omega-3 lipid found in plants, especially walnuts (ALA). It's an essential fat, which means you must obtain it from your food.
The Institute of Medicine recommends that men and women consume 1.6 and 1.1 grammes of ALA per day, respectively. A single serving of walnuts satisfies this requirement.
According to observational studies, each gramme of ALA consumed each day reduces your chance of dying from heart disease by 10%.
7. It's good for your skin.
Walnuts include the potent antioxidant vitamin E, which helps the skin seem younger and healthier. Walnut oil can also be used topically to prevent dry skin. Who doesn't want their skin to seem younger, healthier, and more supple?
8. Assist in the prevention of heart disease.
Two to three servings of walnuts per day were found to lower cholesterol levels enough to reduce the risk of coronary heart disease in studies conducted in the United States, Australia, New Zealand, Spain, and Israel. If you have a family history of heart disease, you might consider storing up on this heart-healthy nut!
9. Walnuts for weight loss.
It's that time of year when many people realise they overindulged over the holidays and need to lose weight. Walnuts, in addition to all of their other health advantages, may be an effective weight-loss strategy. Walnuts are high in fibre, protein, and fat, all of which help you feel satiated for longer.
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These nuts are unquestionably superior to most low-calorie snacks or vending machine fare. With walnuts, there's no chance of a sugar surge or crash! Take a couple portioned bags of walnuts to work with you to consume as a snack when you're tempted to go for a candy bar from the vending machine. Later on, your body will thank you!
10. Give yourself a pick-me-up.
One of the first benefits of walnuts is that they are high in B vitamins, which can help you feel more energised. This is inextricably linked to the issue of weight loss. You are more inclined to move when you feel enthusiastic! As a mid-afternoon pick-me-up or a pre-workout snack, try walnuts on yoghurt.
Precautions and risks
Consumption of walnuts does not result in weight growth, according to some researches.
Walnuts, on the other hand, are high in calories, thus individuals are recommended to eat them in moderation to avoid this risk.
Walnuts have also been related to diarrhoea in people who eat a lot of them.
This might occur if a person consumes a big amount of walnuts because of the high oil or fibre content, or because they are sensitive to walnuts, like in those with irritable bowel syndrome (IBS).
Approximately 14 half-walnut pieces make up a 1-ounce serving of walnuts.
Walnuts should not be consumed by anyone who is allergic to nuts. After eating walnuts, if the individual gets a rash, hives, or trouble breathing, medical help should be sought.
Walnuts are a nutritious supplement to any diet. The optimum diet for health is a well-balanced diet combined with regular exercise.
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