Walnut: benefits for men and women, recipes
Walnut is the most useful and nutritious nut that heals the heart, cleanses blood vessels from cholesterol and plaques, nourishes and improves brain function, improves sleep, strengthens bones and relieves joint pain, is useful for diabetes. We will tell you more about all the beneficial properties of walnuts below.
A walnut tree with a spreading crown, which has a thick and powerful trunk 10-35 meters high. The bark of the tree is gray. Large and alternate leaves are pointed at the top. Fruit ripening takes place in September.
Walnut grows in Asia and the Caucasus, in Ukraine and Moldova, it is also not uncommon.
Content:
The benefits of walnuts
- Composition and calorie content
- 12 useful properties
- Benefits for women
- Benefits for men
- For children
- During pregnancy
- When breastfeeding
- How many walnuts should you eat per day?
- How Do I Pick Good Nuts? Storage
- How tastier and healthier to eat walnuts? Recipes
- Harm and contraindications
The benefits of walnuts
All the benefits of a walnut are due to its unique composition.
Composition and calorie content
The calorie content of a walnut is 656 Kcal.
- Fats: 65.2 g
- Proteins: 15.2 g
- Carbohydrates: 13,7 g
- Water: 4.0 g
- Ash: 1.8 g
Calorie content 1 pc. walnut is about 32-40 kcal.
Vitamins (per 100 g): |
amount |
% RDA |
| Gamma Tocopherol (Vitamin E Form) | 20.8 mg | 139% |
| Vitamin B6 (pyridoxine) | 0.54 mg | 41% |
| Vitamin B7 (biotin) | 19 μg | 38% |
| Vitamin B1 (thiamin) | 0.34 mg | 29% |
| Vitamin B9 (folic acid) | 98 μg | 25% |
| Vitamin B2 (riboflavin) | 0.2 mg | 12% |
| Vitamin B5 (pantothenic acid) | 0.57 mg | eleven% |
| Vitamin B4 (choline) | 39.1 mg | eight% |
| Vitamin B3 (PP, nicotinic acid) | 1.13 mg | 7% |
| Vitamin E (alpha-tocopherol) | 0.71 mg | five% |
| Vitamin K | 2.82 mcg | 3% |
| Minerals | Content | % of RDA * |
| Nickel | 190-450 mcg | 213% |
| Silicon | 60 mg | 200% |
| Boron | 107 μg | 153% |
| Copper, Cu | 1.34-1.59 μg | 146% |
| Manganese, Mn |
2.1-3.41 mg |
140% |
| Phosphorus, P | 346 mg | 49% |
| Magnesium, Mg | 159 mg | 40% |
| Iron, Fe | 2.91 mg | 29% |
| Zinc, Zn | 3.10 mg | 28% |
| Potassium, K | 441 mg | 13% |
| Calcium, Ca | 99 mg | ten% |
| Fatty acid | Content | % of RDA * |
| Alpha Linolenic (Omega-3) | 9,1 g | 569% |
| Linoleic (omega-6) | 38,1 g | 476% |
| Oleic (omega-9) | 8.8 g | 880% |
| Polyunsaturated fats | 47.2 g | 212% |
| Monounsaturated fat | 9.0 g | 20% |
Other important connections:
- Phytosterols - 72-94 mg (151% of the RDI). The basis is beta-sitosterol 64-87 mg (189% of the RDI), which allows walnuts to be classified as female products.
- Purines - 10.0 mg (8.3% of the RDI)
- Oxalic acid - 74 mg (18.5% of the RDI)
Complete chemical composition of walnut ➤
Only 10 grams of walnuts (2 pcs.) Contains the daily requirement of omega-3 - an extremely useful fat for the brain, heart and blood vessels.
12 health benefits of walnuts
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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-3, which is more than 2 times the minimum requirement for an adult [2].
Studies have shown that every gram of omega-3s you eat per day reduces your risk of dying from heart disease by 10% [3].
On the subject: rating of 15 products of record holders for the content of omega-3
The polyunsaturated fatty acids contained in the nut, together with minerals, are recommended for the prevention of hypertension, atherosclerosis and other diseases of the heart and blood vessels.
- Improves memory and brain function. In a 10-month study of Alzheimer's disease in mice that received 6-9% of their calories from walnuts (equal to 28-45 grams per day in humans), there were significant improvements in learning, memory, and reduced anxiety compared to a control group without walnuts [4]. In addition, there are human studies that support the role of walnuts in maintaining brain health as we age [5].
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Reduces blood cholesterol levels. Walnut kernels increase high density lipoprotein (HDL) and lower bad cholesterol levels. For example, in a recent study of 194 healthy adults, eating 43g of walnuts daily for 2 months resulted in a 5% decrease in total cholesterol, 5% lower LDL cholesterol, and 5% lower triglycerides. What's more, those who ate walnuts also experienced a nearly 6% decrease in apolipoprotein-B. And as you know, a high level of apolipoprotein-B is the main risk factor for heart disease [6].
On the subject: How to lower cholesterol levels without medication?
- A source of powerful antioxidants. Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are especially high in walnut peels [7], [8]. A small study in healthy adults found that eating walnuts prevents oxidative damage to "bad" LDL cholesterol after a meal, while eating a meal with refined fat does not. This is helpful because oxidized LDL tends to build up in arteries, causing atherosclerosis [9]… In addition, walnuts contain exactly the form of vitamin E (in the form of gamma-tocopherol instead of the widespread alpha-tocopherol), which is of particular benefit to the human body and provides reliable protection to the heart.
- Reduces inflammation in the body. The polyphenols in walnuts help fight oxidative stress and inflammation. Of particular note is a subgroup of polyphenols called ellagitannins. Beneficial bacteria in the gut convert ellagitannins into compounds called urolithins, which have been shown to protect against inflammation. And together with omega-3, magnesium and the amino acid arginine, walnuts significantly reduce inflammation in the body.
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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 to protect walnuts from 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 cancers, especially breast and prostate cancer (in women and men, respectively), is reduced. The inclusion of walnuts in the diet reduces the risk of these types of cancer [10].
Read More: Walnut Helps Fight Cancer !.
- Strengthens bones and joints. Walnuts contain a number of anti-inflammatory substances in their biological composition that help prevent obesity, lose excess weight and restore bone health.
- Improves sleep. This product contains melatonin available to the body - the main regulator of sleep, body restructuring for the dark and daylight hours, daily rhythm and other vital processes.
- Help with diabetes. Thanks to fatty acids and vitamin E, walnuts are 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 conventional diabetes medications and a balanced diet). As a result, it was possible to reduce the level of fasting blood sugar by 8%, compared with the placebo group [11].
- Benefits for the cardiovascular system. Walnuts increase vascular reactivity so that blood vessels can easily and quickly adapt to changes in the environment. In addition, walnuts restore the correct composition of the blood, and a sufficient amount of nutrients, anti-inflammatory 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].
- Improves bowel function. Walnuts normalize microflora and relieve dysbiosis. A study was conducted with the participation of 194 healthy people. They ate 43 grams of walnuts every day for 8 weeks, and they had an increase in beneficial bacteria in their gut, compared to the period not eating walnuts [13]
- Reduces blood pressure. Some studies show that eating walnuts can help lower blood pressure. At the same time, other studies have refuted this effect. Thanks to large-scale studies in which 7,500 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 the entire cardiovascular function in general. Despite the fact that the pressure has decreased slightly, walnuts should be included in your diet anyway! [14].
Benefits for women
Helps control weight. Metabolic syndrome includes a number of problems that accumulate in the body: high blood pressure, excess fat and cholesterol in the blood, obesity. Eating four walnuts daily for two to three months helps to reduce metabolic syndrome.
So a study was conducted on 10 obese people. Every day they were given smoothies to drink, in which 48 g of walnuts were stirred. Already after 5 days, appetite and hunger decreased compared to placebo. At the same time, in both groups, the smoothie had the same calorie content, but nuts were present only in the control group [15].
Moreover, participants became more resistant to temptations such as sweet desserts and fries.
Protects against senile diseases. Women in their 50s 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 do not, according to a new study.
Benefits for men
Strengthens potency. Thanks to its rich composition, this nutritious product is incredibly beneficial for all men. It can be used as a unique remedy for 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 to increase the synthesis of the male sex hormone. Testosterone levels provide a high level of potency. Essential oils, fiber and tannins instantly restore physical strength after overwork.
A study was conducted in which 117 healthy young men took part. They included 75 g of walnuts in their daily diet. After 3 months, they had improved sperm viability and motility, compared to men who did not eat nuts [16].
Walnut increases a man's sexual strength, normalizes the development of male genital organs and even increases sperm production. You need to eat about 10-15 nuts per day to be a healthy and complete man.
Recipe with figs, prunes, raisins and dates. Even in the old days, the walnut was the basis for the preparation of products that increased sexual strength in men. For example, you could prepare 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. You need to take 300 grams of walnut kernels. All of these ingredients should be chopped and mixed. The finished mixture is stored in the refrigerator. You need to take the medicine in the morning and in the evening for 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
A child's body cannot do without fatty acids. In addition, walnuts contain healthy protein. It is in this unique product that a certain balance of minerals and vitamins is observed. That is why these nuts are not contraindicated even for overweight children.
If a child eats walnuts from childhood, this means that he will have full mental development and good emotional and physical well-being.
Walnuts can be introduced into food for children starting from two years old in a chopped form.
During 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 uncontrolled quantities, then they will do nothing but benefit. The optimal rate for pregnancy is 2-3 nuts per day.
When breastfeeding
Thanks to the intake of walnuts during breastfeeding, the mother's milk becomes more fat and healthy. In addition, it acquires a special sweetish taste. Milk is enriched with useful microelements, due to which there is a natural strengthening of the child's body.
Breastfeeding mothers are advised to eat no more than two walnut kernels per day.
How many walnuts should you eat per day?
Since nuts are a high-calorie food, it is important to observe the measure when eating them. When walnuts are included in the nutritional diet, the daily amount of food consumed should not increase. Thus, nuts are used to replace foods that contain saturated fats (such as meat and cheese).
To maintain your health at the proper level, it is enough to consume 30 g of walnuts per day - this is 5-7 full kernels or 10-14 halves.
50 grams of walnuts per day is the maximum allowed for consumption, equal to approximately 7-10 whole nuts or 14-20 halves.
Tips for eating walnuts:
- With the help of a walnut, it is easy to replace meat in dishes with pasta or in salads;
- Nuts are great for a snack and are much more beneficial than chips or cookies;
- Instead of scrambled eggs or bacon in the morning, it is useful to use walnuts, they go well with oatmeal or porridge.
- Walnut is a great substitute for pepperoni in pizza, or both can be used in tandem.
The thin skin of a walnut (it covers the very pulp that we eat) contains about 90% phenols, including basic phenolic acids, flavonoids and tannins. For this reason, you should not remove this richest part of the nut, even if it has a slight bitter taste.
Interesting: The benefits of walnut tincture - 4 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):
The main secret, in order for the nut to remain intact, you need to put it under the blow, not with the edge up, but with the edges on the sides.
In addition, nuts can be pre-soaked in water, and they will be slightly easier to peel, and the kernel will often remain intact.
Interesting: How to fix the look of old furniture with walnut?
How Do I Pick Good Nuts?
Walnuts with light skin are more valuable than dark ones. This should be considered when planning to buy peeled nuts. If you take nuts in shell, you should give your choice to those specimens that seem heavier to you than their size. The shell must be free of spots, punctures or cracks, otherwise the nut has long been overcome by pests, and it is far from safe to eat it.
Never take old nuts off the counter, choose the freshest product possible. It does not matter whether you buy walnuts in packaging or by weight, the main thing is that they do not look wrinkled or rubbery. If possible, make sure that the nuts do not have a rancid smell, because a stale product will only harm your health instead of good.
A video on what external signs you need to choose nuts, and what to pay for when you open it:
Storing walnuts
The high content of polyunsaturated fats leads to the fact that walnuts spoil quickly enough. To keep them as long as possible, you need to use sealed containers that are best placed in the refrigerator. In this form, the nuts will remain suitable for consumption for six months. If you use a freezer for storing nuts in shell, then their shelf life will last up to 12 months. The general recommendation for storing walnuts is to store them in a cool, dry, dark place.
Interesting: Useful properties of walnut oil
How tastier and healthier to eat walnuts?
Everyone probably knows that this nut itself is extremely useful. And if you combine walnuts with fragrant honey, you get an effective cure for annoying coughs.
Recipe with honey. To do this, take 100 grams of nuts and 50 grams of liquid honey, mix in a jar, and use 1 teaspoon each before meals.
Such a unique remedy can be called an excellent prevention against seasonal colds. Nutritious walnuts gain new miraculous properties when combined with honey.
Video recipe:
You can take any honey, depending on your taste. Preferably liquid, so it will be easier for you to pour the nuts.
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Honey + walnut + lemon. This combination helps to strengthen the body and heart muscle, as well as help not to get sick with colds. We offer you a particularly effective recipe: 300 grams of walnuts, 300 grams of honey, 1 lemon, 100 grams of raisins, 100 grams of dates and 100 grams of dried apricots. Lemon must be used with the peel.
All ingredients must be chopped in a blender or meat grinder and mixed thoroughly. Store this mixture in the refrigerator.
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Best Recipe for Brain Nourishment This is a special healthier recipe from Vitaly Ostrovsky, featuring walnuts, black cumin seeds, chia seeds, stevia (instead of sugar), and cocoa powder.
Video recipe:
Delicious salad of beets, apples and walnuts A simple, but very tasty and healthy salad with sour cream. Simply and easily. Enjoy your meal!
Video recipe:
Harm and contraindications
- Excessive use of walnut kernels causes inflammation and irritation of the tonsils, an unpleasant rash may appear in the mouth, and spasms often form in the vessels of the brain.
- It's no secret that such a product saturated with fats and proteins is quite allergic.
- Walnuts should be consumed in certain doses so as not to provoke diathesis, urticaria or stomatitis.
- Walnuts have also been reported to exacerbate colitis, psoriasis, and eczema.
- And fat people are better off not eating walnuts at all, since the nut is very high in calories. For people who have diseases such as neurodermatitis, psoriasis and eczema, the nut will only bring harm, but not benefit.
People who are prone to overweight are not recommended to consume such a product more than 30 grams per day due to the high calorie content.
The author of the article: Sokolova Nina Vladimirovna | Phytotherapist
Education: Diploma in "General Medicine" and "Therapy" received at the Pirogov University (2005 and 2006). Advanced training at the Department of Phytotherapy at the Peoples' Friendship University of Moscow (2008).
