As appreciated for its tasty taste and its nutritional qualities, the walnut is one of the favorite nuts of people!
The nut is the fruit of a walnut tree and can reach up to 30 meters in height. It is part of the shelled fruits (known as “nuts”), like almonds, hazelnuts, or pistachios, which, unlike fresh fruits, are very rich in lipids. The four main nut-producing countries are China, Iran, the United States, and Turkey, which produce 2/3 of world production.
Health benefits of nuts
Of all the nuts, walnuts are the richest in polyunsaturated fatty acids and omega 9. Many studies have highlighted their protective effect on cardiovascular disease, hypercholesterolemia, type 2 diabetes, and colon cancer. Rich in B vitamins known to boost metabolism as well as selenium, zinc, and copper, three immunostimulant minerals, walnuts are the perfect bulwark against reduced tone and fatigue. A cure of walnuts at the beginning of winter is thus very effective in scaring away ambient viruses. Finally, its high fiber content makes the nut an ally of lazy transits.
For the brain
Do you know the theory of signatures? This is a postulate based on the resemblance between certain foods and organs of the human body. By consuming some, we would heal others. And the nut, which looks exactly like the human brain and its two hemispheres, has, it is true, a beneficial action for memory, concentration, and speed of understanding.
The plus: walnuts are natural anti-stress.
According to another study published in the Journal of Alzheimer’s Disease, a handful of nuts a day would reduce the risk of developing Alzheimer’s disease and even slow its progression in people already affected.
Antioxidants (polyphenols and vitamin E) have the ability to boost cognitive functions and increase reasoning ability.
Nuts are not incompatible with a slimming diet.
For libido and fertility
A 2017 study correlated regular nut consumption with male fertility. Scientists added 75 g of nuts every day to the diet of a group of men between 18 and 35 years old and studied the quality and quantity of their sperm. Result: the vitality, motility, and morphology of their spermatozoa had significantly increased!
Are you waiting for a happy event? It is more than ever recommended to put nuts on the menu! While the medical profession advocated the elimination of nuts during pregnancy until 2010 to limit the risk of food allergies in babies, a study conducted in 2012 published in the American Academy of Pediatrics has changed the situation. According to the results of this study, children whose mothers ate nuts during pregnancy are less likely to develop asthma and allergies. Another study published in May 2019, conducted on 2200 future Spanish mothers and published in the European Journal of Epidemiology, highlighted a link between a diet rich in oilseeds during the 1st trimester of pregnancy and better neurological development in the child.
To lose weight
People watching their figure tend to demonize nuts due to their high caloric value. However, as energetic as they are, nuts are not at all incompatible with a slimming diet; on the contrary! The fat they contain provides pleasure, and the magnesium and iron allow a boost effect. They are a healthy and tasty snack that allows you to eat less at the next meal! A handful of nuts a day, coupled with a balanced and low-calorie diet, can thus promote weight loss.
Calories from nuts
Like all nuts, the nut is distinguished from the rest of the fruits by a very high caloric value linked to a high lipid (fat) content. Dry, they titrate 67 g of lipids (more than 2/3) and 709 calories per 100 g.
Did you know that walnuts are not just any shelled fruit?
They are packed with magnesium, vitamins E and B, iron, calcium, and other essential minerals and trace elements that make them an excellent addition to your diet. Here are five reasons why you should consider eating them regularly:
Promotes healthy digestion
Walnuts are rich in antioxidants and dietary fiber, making them perfect for aiding digestion and treating constipation. To maximize their benefits, ensure you eat fresh nuts and gradually increase your intake to avoid any fiber-related discomforts.
A natural appetite suppressant
The high fiber content in walnuts helps you feel full quickly, making them an ideal snack for those watching their weight. Despite being lipid-rich, eating walnuts in moderation won’t lead to weight gain.
It is wrongly imagined that it is better to avoid dried fruits and oilseeds to lose weight. The nut, full of good fat, also has a record fiber content which makes it a natural appetite suppressant. At the rate of a handful a day, a nut-based snack promotes the feeling of satiety without making us fat. We crack!
A transit booster
Thanks to the fibers! Thanks to them, the nut is an ideal remedy for constipation. For even more efficiency, it is consumed fresh, taking care to gradually increase its rations in order to avoid any digestive inconvenience.
How to consume it?
Fresh, it is eaten in autumn, offering tender flesh with subtle aromas. After peeling it, remove the thin film that covers the fruit and bite into it, accompanied by a piece of wholemeal bread.
Dried is presented whole, in kernels, or in pieces and is a good accompaniment to goat cheese. Other use: in cereals, in pies, in a cake, or a brownie. Watch out for the calories, though!
How much per day?
The amounts vary according to each person’s caloric needs, but studies have shown that 30 g of nuts (3 to 4 nuts) per day is the optimal amount for health and for the line. Athletes whose caloric needs are increased can afford to consume more.
Nuts are allergenic and should not be introduced into the diet of children before the age of 3. The introduction will be done very cautiously, in small quantities, with a gradual increase. People prone to kidney or urinary stones should limit their consumption of nuts because of their richness in oxalic acids. Nuts can finally generate canker sores in people susceptible to oral infections.
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