How to Use Walnuts Beneficially
The fruit of the walnut tree is a false drupe, inside of which there is an edible kernel in the skin. At the beginning of ripening, it is covered with a thick green pericarp, which darkens and bursts over time, exposing a hard shell. Walnut can be used not only in cooking, but also for the treatment and prevention of many diseases. The article will discuss what walnuts are and how to eat them properly.
Chemical composition and calorie content
100 g of crude product contains:
- calories: 656 kcal;
- proteins: 16.2 g;
- fats: 60.8 g;
- carbohydrates: 11.1 g;
- fiber: 6.1 g;
- water: 3.8 g;
- ash: 2 g.
Important! Only 30 g of the described nuts cover the daily requirement of the body for Omega-3, which stimulates the brain and cardiovascular system.
Walnuts are a storehouse of valuable elements: the tables below provide detailed information about this.
|B4, choline||39.2 mg|
|C, ascorbic acid||5.8 mg|
|PP, NE, nicotinic acid||4.8 mg|
|E, tocopherol||2.6 mg|
|B3, niacin||1.2 mg|
|B5, pantothenic acid||0.82 mg|
|B6, pyridoxine||0.8 mg|
|B1, thiamine||0.39 mg|
|B2, riboflavin||0.12 mg|
|beta carotene||0.05 mg|
|B9, folic acid||77 mcg|
|H, biotin||19 mcg|
|A, RE, retinol and carotene||8 mcg|
|K, phylloquinone||2.7 mcg|
|Potassium, K||474 mg|
|Phosphorus, Ph||332 mg|
|Magnesium, Mg||120 mg|
|Sulfur, S||100 mg|
|Calcium Ca||89 mg|
|Silicon, Si||60 mg|
|Chlorine, Cl||25 mg|
|Sodium, Na||7 mg|
|Zinc, Zn||2.57 mg|
|Iron, Fe||2 mg|
|Manganese, Mn||1.9 mg|
|Fluorine F||685 mcg|
|Copper, Cu||527 mcg|
|Nickel, Ni||190 mcg|
|Bor, B||107.1 mcg|
|Vanadium V||34 mcg|
|Aluminum, Al||23.12 mcg|
|Rubidium, Rb||18.44 mcg|
|Titanium, Ti||9 mcg|
|Cobalt, Co||7.3 mcg|
|Zirconium, Zr||6.01 mcg|
|Selenium, Se||4.9 mcg|
|Molybdenum, Mo||3.93 mcg|
|Strontium, Sr||3.5 mcg|
Nuclei are also rich in iodine, lithium, chromium, digestible carbohydrates, amino acids and fatty acids, among which are especially valuable - Omega-3 and Omega-6.
Important! Since walnut has a high concentration of proteins, it is recommended to take it to people avoiding animal products.
The impressive chemical composition of the product has a positive effect on many organs and systems of the body.. Even in antiquity, with its help, certain illnesses were treated and their appearance was warned. Today, this fruit is used in some bactericidal, astringent, general strengthening and antihelminthic drugs, and walnut leaves often act as healing and anti-inflammatory agents.
- The action of substances in the composition of the nut in question:
- Magnesium. Promotes the production of antibodies and improves immunity, helps the heart and blood vessels, normalizes metabolism, protects the nervous system.
- Fluorine. It helps tissue repair, has a positive effect on metabolism, improves the body's defenses, and helps eliminate toxins and other harmful substances.
- Phosphorus. It positively affects the functioning of the brain and body muscles, strengthens teeth and bone tissue.
- Copper. It improves blood circulation, normalizes the hemoglobin content in the blood, and helps get rid of pathogenic viruses and germs.
- Sulfur. It improves hematopoiesis, increases blood coagulation, stimulates brain activity, helps the process of eliminating bile, strengthens hair and nails.
- Vitamin A. Increases immunity, helps tissue regeneration, improves elasticity and tone of the skin, positively affects vision, strengthens hair.
- Vitamin C. Helps the body absorb iron, normalizes the endocrine system, takes care of cartilage and blood vessels, removes free radicals, promotes wound healing and fills the body with energy.
- B vitamins. Normalize metabolic processes in the body, protect against infections, contribute to the normalization of weight, help to cope with nervous disorders.
- Vitamin B9. Helps the production of endorphins, supports the work of the heart and blood vessels, positively affects the liver and immunity. The use of folic acid during pregnancy reduces the likelihood of fetal abnormalities.
- Vitamin E. Reliably protects the heart, is a good prevention of metabolic syndrome, including obesity, excess cholesterol in the blood and high blood pressure.
Did you know? Walnut refers to long-lived trees. It begins to bear fruit 12-15 years after planting and, under favorable conditions, bears fruit up to 200 years, slightly reducing its productivity after 80 years of life.
Despite the relatively high concentration of fats in walnuts, if you eat them regularly, then help lower blood cholesterol. They are also able to enhance male potency, and the melatonin they contain helps restore good sleep.
The product in question is absolutely contraindicated for people who are allergic to it, as well as an increased level of blood coagulation. Also, it should not be used by those who suffer from disorders of the digestive system. And overweight people need to consider the high calorie content of nuts.
Since walnuts are heavy for the digestive tract and can cause an allergic reaction, it will be correct not to give them to children under 3 years old. If the child is prone to allergies, then it is better to introduce nuts into the diet with the onset of 7 years and after the allergen test. Also, experts do not advise using the product to people who have skin problems - dermatitis, psoriasis, neurodermatitis, etc., so as not to provoke an exacerbation of the disease.
How to use walnuts
Despite the undoubted benefit of nuts, they should be consumed in reasonable quantities. You also need to know which products they combine best with.
Did you know? In 2011, the chemical community presented the results of research by the American scientist D. Vinson, which stated that 2 times more antioxidants were found in walnuts compared to nine other popular types of nuts.
What is better to eat walnuts
Common options for using nuts in your diet:
- for breakfast with any porridge or oatmeal;
- high-protein meat substitute in salads or with a side dish;
- healthy and nutritious snack between main meals;
- pepperoni substitute in Italian pizza and other dishes;
- ingredient of different desserts, cakes and pastries.
Since nuts are a high-calorie and rather heavy food, it is important to eat them in moderation. The daily norm for an adult is only 30 g, and the permissible maximum is 50 g, that is, about 10 fruits. Exceeding the recommended daily dose even in a perfectly healthy person can cause unpleasant side effects: for example, diathesis, stomatitis or symptoms of poisoning.
The rich vitamin and mineral composition of walnuts makes them not only tasty, but also a very useful product. Proper use of them has a beneficial effect on internal organs, the condition of the skin and hair, as well as human immunity.