Полезные свойства грецких орехов: Грецкий орех – полезные свойства, состав и противопоказания

Польза и вред орехов для здоровья человека. Виды орехов

Во всем мире для укрепления и поддержания здоровья рекомендуются употреблять больше еды растительного происхождения, включая орехи. Они являются одними из древнейших продуктов питания на Земле. Поистине, это редкий продукт, в составе которого содержится огромное количество разнообразных микроэлементов, витаминов и минералов. Орехи богаты жирами и белками как никакой другой продукт. Благодаря этому, орехи заслуженно находятся на наших столах. В природе существует большое количество их видов орехов.

Какие бывают виды орехов

Разнообразие орехов очень велико, но к самым популярным в России относятся:

• арахис,
• бразильский орех,
• грецкий орех,
• лесные орехи,
• каштан,
• кедровые орехи,
• кешью,
• миндаль,
• мускатный орех,
• фисташки,
• фундук.

Химический состав орехов

Данный растительный продукт насыщен полезными веществами, отвечающими за крепкое здоровье и благополучие. Калорийность орехов — 500 – 600 ккал на 100 г.

В состав всех видов входят:

Витамины: А, Е и группы В.

Минералы: железо, калий, кальций, магний, медь, селен, фосфор.

Орехи содержат около 60 – 70% растительных жиров, которые отличаются от животных жиров почти полным отсутствием холестерина. Следовательно, они не нанесут вреда сердечно-сосудистой системе. Благодаря употреблению орешком, человеческий организм получает омега‑3, омега‑6, омега‑9.

Примечательно и то, что орехи являются богатым источником растительного белка (20%), включая аминокислоту аргинин. Этот элемент превращается в организме в оксид азота, что придает эластичность кровеносным сосудам.

Помимо этого данный растительный продукт включает в себя стерин, углеводы и клетчатку.

Состав орехов, 100 г

Название	Белки, г	Жиры, г	Углеводы, г	Ккал на 100 г
Арахис	26	45	10	551
Бразильский орех	14	66	5	656
Грецкий орех	15	65	7	654
Каштан	3	3	31	166
Кешью	26	54	13	643
Миндаль	19	54	13	609
Мускатный орех	6	36	29	525
Фисташки	20	50	7	556
Фундук	15	61	9	651

Сколько орехов можно съедать в день

Благодаря повышенной калорийности, как уже было сказано выше, в среднем 500 – 600 ккал на 100 г, орешки насыщают человека на продолжительное время. Это довольно тяжелый продукт для переваривания, поэтому рекомендуется перед употреблением их замочить в воде на 8 – 10 ч для лучшего усвоения.

Суточная норма орехов — 30 – 35 г (примерно 1 горсть), это примерно:

• 15 – 20 шт. арахиса,
• 10 шт. бразильских орехов,
• 20 шт. грецких орехов,
• 4 каштана,
• 2 ст.л. кедровых орешков,
• 10 шт. кешью,
• 20 шт. миндаля,
• 4 шт. мускатного ореха,
• 60 шт. фисташек,
• 20 шт. фундука.

Если есть возможность, за один прием съедать несколько видов орехов.

Замачивание миндаля

Полезные свойства и польза орехов для организма

• укрепляют иммунитет,
• выводят токсины и шлаки из организма,
• гонят желчь,
• усиливают деятельность кишечника,
• понижают уровень холестерина в крови,
• профилактика и лечение заболеваний сердца,
• придают сосудам эластичность,
• лечат заболевания предстательной железы,
• являются природными афродизиаками,
• усиливают потенцию,
• стимулируют работу мозга,
• улучшают память,
• снимают нервное напряжение,
• устраняют бессонницу,
• лечат кожные заболевания,
• улучшают состояние кожи, волос и ногтей,
• продлевают молодость.

Употребление горсти орехов на протяжении 5 дней понижает вероятность возникновения диабета на 27% и болезней сердечно-сосудистой системы на 30 – 50%. А две горсти приводит к снижению уровня холестерина в крови на 5%.

Грецкие орехи

Является одним из самых популярных орехов в России. Они содержат большое количество минеральных веществ и витаминов. Большое значение в составе грецкого ореха имеет магний. При его недостатке повышается риск развития атеросклероза и астмы. Кроме всего, этот микроэлемент крайне важен для сердца.

Кроме обычного употребления в пищу, народной медициной рекомендуется использовать чуть ли не все части этого растения. Например, листья грецкого ореха помогают в борьбе с базедовой болезнью и с туберкулезом. Для лучшего эффекта отвар из листьев грецкого ореха нужно пить трижды в день. Для лечения ревматизма рекомендуется использовать отвар для лечебных ванн. Отвар из перегородок грецкого ореха эффективен и при заболеваниях горла (например, ангине) – необходимо делать полоскания. Чайная ложка раскрошенных перегородок ореха заливается стаканом кипятка и настаивается в течение нескольких часов.

При заболеваниях кишечника не рекомендуется употреблять в пищу грецкие орехи. Однако, при повышенной кислотности можно употребить 2 – 3 орешка. При гипертонии рекомендуется курсами употреблять грецкие орехи довольно продолжительное время – около 2 месяцев по 5 – 6 орехов. При этом орехи можно заправить медом. Связано это с повышенным содержанием магния в орехах, который очень полезен для сердца.

Миндаль

Орех в растолченном виде помогает при мочекаменной болезни. Если у вас бессонница, анемия или мучает бронхиальная астма – смешайте растолченный миндаль с медом и употребляйте ежедневно.

Фисташки и арахис

Эти орехи помогут справиться с головной болью и избавят вас от плохого настроения. Если вы находитесь в постоянном стрессе и ведете напряженный график – фисташки и арахис вас спасут!

Лесные орехи

Применяются в лечении заболеваний предстательной железы, импотенции и недержания мочи. Для этого необходимо употреблять настой из коры и листьев орехового дерева. Сами орехи, как и грецкие, очень полезны для сердца и кишечника. Единственное ограничение – в день можно съесть максимум 10 орешков.

Фундук

При его употреблении улучшается работа сердечно-сосудистой системы, так как он понижает уровень холестерина в крови, очищает ее, повышает уровень гемоглобина, нормализует работу сердца, укрепляет миокард. Также продукт полезен для нервной системы и для хорошей работы головного мозга.

Противопоказания и вред

• индивидуальная непереносимость,
• аллергия,
• дети до 5 лет,
• избыточный вес.

Как и любым другим продуктом, орехами не стоит злоупотреблять. При употреблении в больших количествах, они могут спровоцировать пищевую аллергию. Далеко не все знают, что аллергия на арахис может привести к смерти.

С осторожностью нужно относиться к продукту и людям, страдающим избыточным весом, ведь орехи имеют высокую калорийность.

При их покупке продукта стоит обратить внимание на его состояние и срок годности. Например, в состав незрелого миндаля входят цианиды, которые могут быть ядовиты. Кроме того, на прилавках магазинов можно встретить зараженные плесневыми грибками продукт, которые вырабатывают канцерогены. Подойдите ответственно к их покупке.

Как выбирать и как хранить орехи в домашних условиях

К сожалению, на прилавках магазинов и рынков продается большое количество некачественного товара, поэтому почитайте нашу статью «Где купить и как выбирать сухофрукты и орехи», чтобы не навредить своему здоровью.

Орехи рекомендуется хранить в стеклянной или деревянной посуде с плотной крышкой. Отличные условия для хранения — сухость, темнота, прохлада. В холодильнике продукт хранится примерно 4 мес, в морозилке — полгода.

Тепло и влажность является хорошей средой для размножения грибков. Если на орехах появилась плесень, обязательно их выбрасывайте, так как они потеряли свои полезные свойства, и стали токсичными.

Чтобы этого не произошло советуем соблюдать вышеперечисленные правила, и покупать орехи в небольших количествах.

Применение орехов

Лечение орехами

При ангине. 1 ч.л. измельченных перегородок грецкого ореха залейте 1 стаканом кипятка. Спустя 2 ч прополощите горло получившимся средством. Процедуру повторять 3 – 4 раза в день.

От язвы желудка. Принимайте за 30 мин до приема пищи по 1 ст.л. измельченных кедровых орешков 3 раза в день.

При гипертонии. Ежедневно съедайте 5 – 7 шт. грецкого ореха на протяжении 1,5 мес. Затем сделайте перерыв 30 дней.

От мигрени. Чтобы избавиться от головных болей необходимо съедать каждый день по 50 г миндаля.

От повышенного холестерина. Каждый день ешьте по 30 г миндаля.

От тошноты. Съешьте 2 – 3 шт. фисташек. Хорошенько их пережуйте.

При бесплодии. Съедайте по 1 бразильскому ореху в день.

Для потенции. Грецкие орехи + мед в пропорции 1:1. Смесь стоит принимать ежедневно по 2 ч.л. 3 раза в день.

При невралгии, импотенции. 0,5−1 ст.л. листьев лесного ореха залейте кипятком. Принимайте 1 раз в день перед едой за полчаса.

От фурункул. Измельченные кедровые орехи + немного воды. Кашицу нанесите на проблемную зону в виде компресса.

Орехи в кулинарии

Орехи используют в различных отраслях промышленности, но лидером, бесспорно, является пищевая. Пользу орехи приносят только в том случае, если их употреблять в сыром виде и предварительно замочив в воде (на 5 – 8 ч) для лучшего усвоения, как уже было сказано выше. Они служат прекрасным дополнением при приготовлении различных блюд, начинок, соусов, приправ. Наверное, самое лучшее вкусовое сочетание, не говоря уже о пользе для организма, дают орехи с медом, лимоном и курагой — «Витаминная смесь» (рецепт).

С помощью орехов можно не только повысить калорийность блюда, но и улучшить вкус готового изделия. Наверное, нет лучшего средства, с помощью которого можно быстро утолить голод. Но лучше употреблять их отдельно или с фруктами.

Рецепты с орехами

Много рецептов можете найти у нас на сайте «Бестужева лавка» в разделе «Рецепты».

Конфеты Трюфели

Итак, орехи — это поистине кладовая витаминов может сохранять полезные свойства в течение длительного времени независимо от времени года. По калорийности орехи не уступают мясным и молочным продуктам (от которых надо отказаться!!!), но намного полезнее и легче усваиваются организмом человека. Вот почему они являются незаменимым продуктом в рационе вегетарианцев, веганов, сыроедов и людей, соблюдающих пост. Жиры, содержащиеся в орехах, не наносят вред здоровью, помогают организму справиться с некоторыми болезнями, укрепляют иммунитет. Постоянно имея в своем рационе орехи, можно продлить свою молодость, сохранить здоровье. Полезны орехи в любом возрасте – от детского до преклонного.

Какой вид ореха любимый у вас?

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A single serving of walnuts meets that guideline (8). 90003 90002 Observational studies have shown that each gram of ALA you eat per day lowers your risk of dying from heart disease by 10% (9). 90003 90020 90021 Summary 90022 Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.90023 90002 Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer, and can be caused by oxidative stress. 90003 90002 The polyphenols in walnuts can help fight this oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved (4). 90003 90002 Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation (5).90003 90002 ALA omega-3 fat, magnesium and the amino acid arginine in walnuts may also decrease inflammation (10, 11). 90003 90020 90021 Summary 90022 Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases. 90023 90002 Studies suggest that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health. 90003 90002 An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease and cancer (12).90003 90002 What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut. 90003 90002 When 194 healthy adults ate 1.5 ounces (43 grams) of walnuts every day for eight weeks, they had an increase in beneficial bacteria, compared to a period of not eating walnuts (13). 90003 90002 This included an increase in bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health (14). 90003 90020 90021 Summary 90022 Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut.This promotes the health of your gut and may help reduce disease risk. 90023 90002 Test-tube, animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers (15, 16, 17). 90003 90002 As noted earlier, walnuts are rich in the polyphenol ellagitannins. Certain gut microbes can convert these to compounds called urolithins (5, 18). 90003 90002 Urolithins can have anti-inflammatory properties in your gut, which may be one way that eating walnuts helps protect against colorectal cancer.Urolithins ‘anti-inflammatory actions could also help protect against other cancers (5). 90003 90002 What’s more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. This may help reduce your risk of hormone-related cancers, specifically breast and prostate cancers (5). 90003 90002 More human studies are needed to confirm the effects of eating walnuts on decreasing the risk of these and other cancers, as well as to clarify all the ways or mechanisms by which they may help.90003 90020 90021 Summary 90022 The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this. 90023 90002 Walnuts are calorie dense, but studies suggest that the energy absorbed from them is 21% lower than would be expected based on their nutrients (19). 90003 90002 What’s more, eating walnuts may even help control your appetite. 90003 90002 In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients (20). 90003 90002 Additionally, after five days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and French fries. 90003 90002 Even though larger and longer-term studies are needed, this provides some initial insight as to how walnuts may help control appetite and weight.90003 90020 90021 Summary 90022 Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger. 90023 90002 Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight. Excess weight increases your risk of high blood sugar and diabetes (21). 90003 90002 Yet, eating walnuts may help control blood sugar by mechanisms beyond their influence on weight control.90003 90002 In a controlled study in 100 people with type 2 diabetes, consuming 1 tablespoon of cold-pressed walnut oil a day for 3 months, while continuing their usual diabetes medication and balanced diet, resulted in an 8% decrease in fasting blood sugar ( 22). 90003 90002 Additionally, the walnut oil users had about an 8% decrease in hemoglobin A1C (3-month average blood sugar). The control group showed no improvement in A1C or fasting blood sugar. Neither group had a change in their weight.90003 90020 90021 Summary 90022 Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well. 90023 90002 High blood pressure is a major risk factor for heart disease and stroke. 90003 90002 Some studies suggest that eating walnuts may help lower blood pressure, including in people with high blood pressure and in healthy people when under stress. Other studies did not observe this effect (23, 24, 25).90003 90002 Among other diets, the four-year PREDIMED study in about 7,500 adults at high risk of heart disease tested a Mediterranean diet supplemented with 1 ounce (28 grams) of mixed nuts daily, of which half were walnuts. 90003 90002 At the end of the study, people on the nut-enriched Mediterranean diet had a 0.65 mmHg greater decrease in diastolic blood pressure (bottom number) than people on a similar heart-healthy control diet who were not given nuts (25) . 90003 90002 This suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet.This is important, as small differences in blood pressure are thought to have a big impact on your risk of heart disease death (25). 90003 90020 90021 Summary 90022 Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure. 90023 90002 As you age, good physical functioning is essential for maintaining your mobility and independence. 90003 90002 One thing that may help maintain your physical abilities is healthy eating habits.90003 90002 In an observational study over 18 years in more than 50,000 older women, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment. Walnuts were among the foods that made the strongest contribution to a healthy diet (26). 90003 90002 Though high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that may help support good physical functioning as you age (27). 90003 90020 90021 Summary 90022 A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.90023 90002 It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind (1). 90003 90002 Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain (28). 90003 90002 In a 10-month study of Alzheimer’s disease, mice fed 6-9% of their calories as walnuts (equal to 1-1.5 ounces or 28-45 grams daily in people) had significant improvements in learning skills, memory and anxiety reduction , compared to a walnut-free control group (29).90003 90002 Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory (28). 90003 90002 Though these results are encouraging, more studies testing the effects of walnuts on brain function in humans are needed to draw firm conclusions. 90003 90020 90021 Summary 90022 Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.90023 90002 Typical Western diets — high in processed foods, sugar and refined grains — have been linked to reduced sperm function (30). 90003 90002 Eating walnuts may help support sperm health and male fertility. 90003 90002 When 117 healthy young men included 2.5 ounces (75 grams) of walnuts daily in their Western-style diet for three months, they had improved sperm shape, vitality and mobility, compared to men not eating nuts (31). 90003 90002 Animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes (30).90003 90002 Further studies are needed to confirm these benefits, but if you’re a man concerned about fertility, eating walnuts is a simple thing to try. 90003 90020 90021 Summary 90022 Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health. 90023 90002 Elevated levels of «bad» LDL cholesterol and triglycerides have long been linked to an increased heart disease risk. 90003 90002 Regularly eating walnuts has been consistently shown to decrease cholesterol levels (32).90003 90002 For example, in a recent study in 194 healthy adults, eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced a 5% decrease in total cholesterol, 5% decrease in LDL cholesterol and 5% decrease in triglycerides, compared to not eating walnuts (33). 90003 90002 The walnut eaters also had nearly a 6% decrease in apolipoprotein-B, which is an indicator of how many LDL particles are in your blood. When elevated, apolipoprotein-B is a major risk factor for heart disease (33).90003 90020 90021 Summary 90022 A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk. 90023 90002 You can find walnuts in any grocery store. Check for raw walnuts in the baking aisle, roasted walnuts in the nut aisle and cold-pressed walnut oil in the specialty oils section. 90003 90002 It’s helpful to understand how to convert the serving sizes used in studies, so you know how your portion sizes compare.90003 90002 Each of the following are essentially equivalent servings, providing about 190 calories: 90003 90174 90175 1 ounce shelled walnuts = 28 grams = 1/4 cup = 12-14 halves = 1 small handful (6). 90176 90177 90002 Though it’s simplest to eat walnuts one by one as a snack, there are plenty of tasty ways to use them in dishes. 90003 90002 Try walnuts: 90003 90174 90175 Sprinkled on leafy green or fruit salads. 90176 90175 Finely ground in dips and sauces. 90176 90175 Chopped and used in whole-grain breads and scones.90176 90175 Crushed to use as a coating on fish or chicken. 90176 90175 Served atop oatmeal or yogurt. 90176 90175 Chopped and added to wraps or pita sandwiches. 90176 90175 Roasted and added to a homemade trail mix. 90176 90175 Lightly browned in your favorite stir-fry recipe. 90176 90175 Roasted, chopped and used on pasta or vegetables. 90176 90175 As an oil in a vinaigrette dressing. 90176 90175 Or scout the Internet for additional tasty recipe ideas. 90176 90177 90002 If you’re cooking for guests, make sure no one is allergic to walnuts before adding them to your dishes.90003 90020 90021 Summary 90022 Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes. 90023 90002 Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. 90003 90002 This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors. 90003 90002 Scientists are still uncovering the many ways that walnuts ‘fiber and plant compounds, including polyphenols, may interact with your gut microbiota and contribute to your health.90003 90002 It’s likely you’ll keep hearing more about walnuts in the years to come as more studies will research their beneficial health effects. 90003 90002 Still, there are plenty of reasons to include them in your diet already today. 90003 90002 Shop for walnuts online. 90003.90000 20 Important Benefits Of Walnuts 90001 90002 Walnuts (90003 Juglansregia 90004) are rich in antioxidants, protein, fiber, and omega-3 fatty acids. They offer numerous health benefits. These nuts are known to promote heart health, reduce cancer risk, support brain function, and decrease inflammation. 90005 90002 Walnuts are of two types — black and the regular brown. Both are equally beneficial to your health. In this post, we have discussed the benefits of walnuts in detail. Keep reading.90005 90008 Health Benefits Of Walnuts 90009 90010 1. May Promote Heart Health 90011 90002 Due to the high levels of omega-3 fatty acids, walnuts are very beneficial to the cardiovascular system. Eating a few walnuts a day may help reduce blood pressure too. Omega-3 fatty acids are known to reduce bad cholesterol in the body and encourage the production of good cholesterol. They also help reduce inflammation and boost blood vessel function (1), (2), (3). As a consequence, walnuts can promote heart health.90005 90010 2. May Reduce Cancer Risk 90011 90002 Walnuts are rich in plant compounds like omega 3-fatty acids, polyphenols, and urolithins. These bio-active components may have anticancer properties. 90005 90002 Walnuts may reduce the risk of certain types of cancers such as that of breast, colon, and prostate (4). The American Association For Cancer Research stated that consuming a few walnuts each day may help reduce the risk of breast cancer (5). 90005 90010 3. May Support Brain Function 90011 90002 The omega-3 fatty acids in walnuts are also good for the brain.Having foods rich in essential fatty acids (like omega-3 fatty acids) may slow down cognitive decline (6). 90005 90002 In one study on the elderly, daily consumption of walnuts had shown improvement in cognitive function (7). 90005 90010 4. May Decrease Inflammation 90011 90002 Individuals with inflammatory diseases like asthma, arthritis, and eczema can benefit from walnuts due to the presence of essential fatty acids (8). 90005 90002 Walnuts may fight inflammation and reduce the risk of coronary heart disease (9).The polyphenols in walnuts may help in fighting inflammation too (10). 90005 90010 5. May Boost Immunity 90011 90002 Walnuts contain antioxidants that keep your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day. 90005 90002 Walnuts are rich in vitamins and minerals such as copper and vitamin B6 that may boost immunity (11), (12). 90005 90010 6. May Improve Bone Health 90011 90002 Walnuts contain an essential fatty acid called alpha-linolenic acid.This acid and its compounds have been associated with stronger and healthier bones. 90005 90002 The omega-3 fatty acids in walnuts can also help. They help fight inflammation and decrease the subsequent bone resorption in humans (13). 90005 90010 7. May Provide Better Sleep 90011 90002 Walnuts have melatonin. This compound is associated with better sleep patterns (14). The omega-3 fatty acids may also keep the blood pressure low and help relieve stress. However, more research is needed in this regard.90005 90010 8. May Benefit Pregnant Women 90011 90002 Having a walnut daily may greatly benefit pregnant women. Walnuts contain healthy vitamin B-complex groups like folates, riboflavin, and thiamin. These may promote health during pregnancy. However, more research is needed in this regard. 90005 90002 The folic acid in walnuts is particularly necessary for a pregnant woman and the fetus. Folic acid has many beneficial biological properties that may be helpful during pregnancy (15). 90005 90010 9.May Help Boost Digestive Health 90011 90002 Walnuts are rich in fiber. The nutrient helps in keeping your digestive system functioning properly. All humans require fiber on a daily basis to maintain their digestive health (16). 90005 90002 Having walnuts daily may help ease digestive problems and keep your bowels functioning properly. 90059 90060 90005 90010 10. May Cure Fungal Infections 90011 90002 Anecdotal evidence suggests that black walnuts may help treat fungal infections. Candida growth, either in the digestive system or on the skin, can be highly aggravating.90005 90002 These infections create a range of uncomfortable symptoms including itching and other allergies. Black walnuts could be as effective as certain treatments against fungal infections (17). 90005 90002 However, more research is needed in this regard. 90005 90010 11. May Help Detox The Body 90011 90002 There is limited research in this regard. Some claim the fiber in walnuts may help cleanse the system. The nutrient may also flush out harmful parasites. 90005 90002 Walnuts could be a healthy snack.However, do take them in moderation, as they also may cause allergies in certain individuals. Research is limited. 90005 90002 In the following section, we have discussed how walnuts may promote skin health. 90005 90008 Walnuts For Healthy And Beautiful Skin 90009 90010 12. May Delay Skin Aging 90011 90002 Walnuts can be good for the skin as they are packed with the B-vitamins. These vitamins may help ease stress and hence mood. Lower stress levels may promote skin health, though more information is warranted in this regard.Increased stress levels may lead to an earlier onset of wrinkles and other signs of aging. 90005 90002 The vitamin E (a natural antioxidant) in walnuts may help fight the free radicals caused due to stress. This can further help delay the aging process (18). 90059 90060 90005 90010 13. May Help Moisturize Skin 90011 90002 Applying warm walnut oil may help ease dry skin. Anecdotal evidence suggests that walnut oil may help keep skin moisturized. It may nourish skin from within. 90005 90010 14.May Reduce Dark Circles 90011 90002 Regular application of warm walnut oil may lighten dark circles. The oil could soothe skin. It also may ease puffiness and relax your eyes. However, there is no direct research in this regard. 90005 90010 15. May Make Skin Glow 90011 90002 Anecdotal evidence suggests that walnuts may make your skin glow too. You may use a face pack for the same. This is how you can make and use one: 90003 90004 90005 90002 90059 90003 How To Make A Walnut Face Pack 90004 90060 90005 90108 90109 Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon of cream, and 4 drops of olive oil in a blender.90110 90109 Blend well to make a smooth paste. 90110 90109 Apply it to your face and let it dry completely. 90110 90109 Wash your face with warm water while massaging in a circular motion. 90110 90117 90002 This face mask helps keep skin moisturized and also may delay the signs of aging. 90005 90002 Walnuts may also enhance hair health. In the next section, we have discussed certain important benefits of walnuts for hair. 90059 90060 90005 90008 Walnuts For Healthier Hair 90009 90002 Factors like pollution, hectic lifestyle, and poor eating habits can damage hair and stress it out.You can have healthier hair by incorporating walnuts into your daily hair care regimen. Walnuts, whether consumed or applied externally as an oil, may keep hair strong and shiny. 90005 90010 16. May Strengthen Hair 90011 90002 Walnuts are good sources of fatty acids. These may strengthen hair follicles. In mice studies, those treated with walnut oil showed improvements in their hair color and texture. The mice also had reduced hair loss (19). More studies are needed to observe similar effects in humans.90005 90010 17. May Help Treat Dandruff 90011 90002 Walnut oil is widely used for its moisturizing properties. It may help stimulate natural hair oils and help treat dandruff. Ethanol extracts of walnut leaves had shown anti-inflammatory activity. The leaves may also be used to treat dandruff (20). However, more information on walnuts is needed in this regard. 90005 90010 18. May Promote Scalp Health 90011 90002 Regular application of walnut oil may keep your scalp moisturized. This may help treat dandruff.However, more research is needed to further understand this benefit. 90005 90002 Anecdotal evidence suggests that walnut oil may have anti fungal properties. These may also help prevent infections triggered by ringworm. Concrete research is limited in this area. 90005 90010 19. May Enhance Hair Color 90011 90002 The husk of walnuts may act as a natural coloring agent. It may accentuate the natural highlights of your hair. The important proteins in walnut oil may also help enhance and maintain hair color.90005 90010 20. May Reduce Chances Of Balding 90011 90002 Regular use of walnut oil has been reported to reduce chances of balding. However, there is no direct research to support this. 90005 90002 You may apply walnut oil to your scalp and hair at least thrice a week. You may also use it along with coconut or olive oils. However, if the oil causes any allergies, stop use and consult a doctor. 90005 90002 These are the benefits of walnuts. While most of them are yet to be confirmed by the medical community, including walnuts in your diet usually is healthy.The nuts are rich in several nutrients. In the following section, we will explore a few of them. 90005 90008 Nutritional Value * Of Walnuts 90009 90002 Walnuts are rich in fiber and low in carbs. These nuts are rich in fatty acids, vitamins, minerals, and plant components. 90005 90002 One ounce of walnuts (28 grams) provides 185 calories. It also contains 4 grams of protein, 18 grams of fat, and 3 grams of carbohydrates. Here are the other nutrients in an ounce of walnuts: 90005 90002 1.9 g of fiber 90005 90002 27 mg of calcium 90005 90002 44 mg of magnesium 90005 90002 98 mg of phosphorus 90005 90002 125 mg of potassium 90005 90002 1.3 μg of selenium 90005 90002 28 μg of folate 90005 90002 5 IU of vitamin A 90005 90002 0.7 mg of vitamin E 90003 90004 90005 90002 90003 * values ​​sourced from USDA, 90004 90003 nuts, walnuts, English 90004 90005 90002 Though walnuts are replete with nutrients, taking them in excess can lead to adverse effects. 90005 90008 Serious Side Effects Of Walnuts 90009 90002 It is important to be aware of the side effects of walnuts. In some people, excess consumption can lead to allergies and drug interactions.Walnuts may also increase the risk of skin cancer in some. 90059 90060 90005 90010 1. May Cause Allergic Reactions 90011 90002 Studies state that people who are allergic to nuts (pecans, in particular) should avoid black walnuts. This is because of the allergic reactions associated with them (21). The allergic reactions may include tightness in the throat or chest, hives, and difficulty breathing. 90005 90002 Walnuts may cause both primary and secondary allergies. Primary allergies involve the direct intake of walnuts or their products, which can lead to anaphylaxis.Secondary allergies involve pollen, which reacts with walnuts due to cross-reactivity and causes itching or swelling of the mouth (22). 90005 90010 2. May Increase The Risk Of Skin Cancer 90011 90002 Many people apply black walnut paste to their skin to treat minor cuts and eczema. However, black walnuts contain juglone, a chemical compound that has certain toxic properties (23). Though juglone is known for its anticancer properties, its pro-oxidant nature may increase the risk of cancer too. However, research is limited here.90005 90010 3. May Cause Changes In Cellular DNA 90011 90002 According to a study published in the Toxicology and Applied Pharmacology Journal, the juglone in black walnuts may adversely affect fibroblasts (cells that produce collagen proteins). The studies were carried in rodents only (24). 90005 90002 The compound may decrease the levels of p53 (a type of skin protein) and cause damage to cell DNA. However, there is no concrete research in this regard. 90005 90010 4. May Cause Equine Inflammatory Disease 90011 90002 The extract of black walnuts was found to betoxic to horses (25).It caused an inflammatory disease called equine laminitis. The condition caused the white blood cells to accumulate in the hooves of the horse, leading to pain and lameness. Similar inflammatory conditions have not been observed in humans yet. 90005 90010 5. May Cause Iron Deficiency 90011 90002 Black walnut contains phytates. These have a strong effect on the body’s ability to absorb iron. Consuming walnuts when low on iron may lead to iron deficiency (26). 90005 90010 6. May Cause Liver Damage 90011 90002 An overdose of black walnuts may harm the kidneys (27).The juglone in the walnuts may have a role to play in this regard, though research is unclear. 90059 90060 90005 90010 7. May Dry Up Body Fluids 90011 90002 Black walnuts may dry up bodily fluids like mucous. They may also cause dehydration during illness. However, research is limited in this area. 90005 90010 8. May Cause Skin Rashes 90011 90002 When applied topically, black walnuts may result in skin rashes. The chemical compounds found in the hull of the nut may irritate skin and lead to contact dermatitis (red-colored rashes) (28).90005 90010 9. May Cause Birth Defects 90011 90002 The phytates in walnuts may cause iron deficiency (26). Pregnant women are more vulnerable to iron deficiency. The mineral is crucial for pregnancy. Its deficiency may lead to complications (29). 90005 90002 Iron deficiency during pregnancy may also cause miscarriage, though more research is needed in this regard. 90005 90010 10. May React With Other Medications 90011 90002 Black walnuts may interact with other medications that you may be taking (30).If you are on medications, consult your doctor before taking black walnuts or supplements containing them. 90005 90002 The tannins present in the hull may reduce the absorption of medications. However, more research is needed to support this claim. 90005 90002 Walnuts may cause adverse effects if consumed in excess. It also is important that you pick the right walnuts from the market. In the following section, we have discussed how you can select and store walnuts to get their maximum benefit.90005 90008 How To Choose The Right Walnuts 90009 90002 Walnuts come in three different sizes — small, medium, and large. Check the shells thoroughly. Avoid shells that come with holes and / or cracks. If you are picking the shelled ones, ensure the meat within is plump and crisp. 90059 90060 90005 90008 How To Store Walnuts 90009 90002 You can store walnuts in an airtight container in a dry, cool area, away from direct sunlight. Walnuts in the shell can have a shelf life of 3 months when stored this way.90005 90002 Once the shell is removed, walnuts can be stored in the refrigerator for a maximum of six months. You can freeze walnuts in an airtight package and use them for a year without any damage. Walnuts generally absorb food flavors quite easily. While refrigerating or freezing, ensure they are kept away from foods such as onions, cabbage, or fish. 90005 90008 Recommended Serving 90009 90002 You can relish an ounce of walnuts daily. An ounce may include about 12 to 14 walnut halves. 90005 90002 Including walnuts in your diet and cooking is simple.You can check the following ideas. 90005 90008 Tips For Cooking 90009 90002 You can enjoy the benefits of walnuts by snacking on them directly or incorporating them as part of your diet. Here are a few tasty ideas for using these nuts: 90005 90108 90109 Add 2 to 3 walnuts along with a banana and some yogurt for a healthy smoothie. 90110 90109 Transform walnuts into a delicious spread by toasting and then grinding them into a powder. Blend walnuts along with garlic, salt, lemon juice, olive oil, and a dash of pepper.90110 90109 Prepare a delicious salad by mixing walnuts, diced apples, red and yellow bell peppers, and spring onions. Tossin a low-fat garlic vinaigrette dressing. 90110 90109 For a protein-packed meal, prepare a delicious dish with canned tuna, avocado, celery, and apples. Toss in toasted walnuts and flavor the dish with fresh lime juice. 90110 90109 Toss in a handful of crushed, toasted walnuts in your butter-free, sugar-free, whole grain, almond-oats cookie. 90110 90109 Walnuts can be paired with caramel, blue cheese, mushrooms, port, assorted salads, penne pasta, zucchini, raisins, and sherry.90110 90109 Always shell walnuts or chop them only when you plan to eat. This will help retain the irfreshness. 90110 90117 90010 Conclusion 90011 90002 Walnuts are packed with nutrients. They are rich in antioxidants that contribute to many health benefits. 90005 90002 Walnuts may promote heart health, reduce cancer risk, and improve bone health. However, excess consumption of these nuts may lead to adverse effects. Having an ounce of walnuts a day seems to be safe for most people. 90005 90002 Start including these nuts in your diet today and reap their benefits.90005 90010 Expert’s Answers For Readers ‘Questions 90011 90002 What is the best time to eat walnuts? 90005 90002 Anecdotal evidence suggests that intake of walnuts along with breakfast may regulate blood pressure. Taking walnuts in the mornings seems to be ideal. 90005 90002 Is eating walnuts everyday good for you? 90005 90002 Yes, eating walnuts everyday is good for you. These nuts are rich in antioxidants and provide essential nutrients thatmay improve brain function, and potentially reduce the risk of heart disease and cancer.90005 90010 90303 30 sources 90011 Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. 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H., and W. E. Imber. «Allergy epidemiology in the St. Louis, Missouri, area. III. Trees. » Annals of allergy 35.2 (1975): 113-119. 90307 https://www.ncbi.nlm.nih.gov/pubmed/1147318 90110 90109 Costa, J., et al. «Walnut allergens: molecular characterization, detection and clinical relevance.» Clinical & Experimental Allergy 44.3 (2014 року): 319-341. 90307 https://www.ncbi.nlm.nih.gov/pubmed/24382327 90110 90109 Ahmad, Taseer, and Yuichiro J.Suzuki. «Juglone in oxidative stress and cell signaling.» Antioxidants 8.4 (2019): 91. 90307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523217/ 90110 90109 Ramirez, Oscar, et al. «A small library of synthetic di-substituted 1, 4-naphthoquinones induces ROS-mediated cell death in murine fibroblasts.» PloS one 9.9 (2014 року). 90307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4157788/ 90110 90109 Belknap, James K. «Black walnut extract: an inflammatory model.» Veterinary Clinics: Equine Practice 26.1 (2010): 95-101. 90307 https://www.ncbi.nlm.nih.gov/pubmed/20381738 90110 90109 Macfarlane, B. J., et al. «Inhibitory effect of nuts on iron absorption.» The American journal of clinical nutrition 47.2 (1988): 270-274. 90307 https://pubmed.ncbi.nlm.nih.gov/3341259/ 90110 90109 Saling, Simoni Cristina, et al. «Actions of juglone on energy metabolism in the rat liver.» Toxicology and applied pharmacology 257.3 (2011): 319-327. 90307 https://www.ncbi.nlm.nih.gov/pubmed/21945490 90110 90109 Foti, Caterina, et al.»Allergic contact dermatitis to walnut (JuglansRegia) husk.» Indian journal of dermatology 60.6 (2015). 90307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681210/ 90110 90109 Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. «Iron Nutrition During Pregnancy.» Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements., U.S. National Library of Medicine, 1 Jan. 1990. 90307 www.ncbi.nlm.nih.gov/books/NBK235217/ 90110 90109 Briguglio, Matteo, et al.»Food bioactive compounds and their interference in drug pharmacokinetic / pharmacodynamic profiles.» Pharmaceutics 10.4 (2018): 277. 90307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6321138/ 90110 90117 90397 Recommended Articles: 90398 Was this article helpful? 90002 90010 90003 Related 90004 90011 90005 The following two tabs change content below. 90002 Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now.His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests. 90005.90000 Nutrition Facts and Health Benefits 90001 90002 Walnuts (90003 Juglans regia 90004) are a tree nut belonging to the walnut family. 90005 90002 They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. 90005 90002 These nuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. Eating walnuts may improve brain health and prevent heart disease and cancer (1). 90005 90002 Walnuts are most often eaten on their own as a snack but can also be added to salads, pastas, breakfast cereals, soups, and baked goods.90005 90002 They’re also used to make walnut oil — an expensive culinary oil frequently used in salad dressings. 90005 90002 There are a few edible walnut species. This article is about the common walnut — sometimes referred to as the English or Persian walnut — which is grown worldwide. 90005 90002 Another related species of commercial interest is the eastern black walnut (90003 Juglans nigra 90004), which is native to North America. 90005 90002 Here’s everything you need to know about the common walnut.90005 90002 Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber. 90005 90002 A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients (2): 90005 90026 90027 90028 Calories: 90029 185 90030 90027 90028 Water: 90029 4% 90030 90027 90028 Protein: 90029 4.3 grams 90030 90027 90028 Carbs: 90029 3.9 grams 90030 90027 90028 Sugar: 90029 0.7 grams 90030 90027 90028 Fiber: 90029 1.9 grams 90030 90027 90028 Fat: 90029 18.5 grams 90030 90055 90056 Fats 90057 90002 Walnuts contain about 65% fat by weight (2). 90005 90002 Like other nuts, most of the calories in walnuts come from fat. This makes them an energy-dense, high-calorie food. 90005 90002 However, even though walnuts are rich in fat and calories, studies indicate that they do not increase obesity risk when replacing other foods in your diet (3, 4). 90005 90002 Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid.90005 90002 They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). This makes up around 8-14% of the total fat content (2, 5, 6, 7). 90005 90002 In fact, walnuts are the only nuts that contain significant amounts of ALA (8). 90005 90002 ALA is considered especially beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats (8, 9). 90005 90002 What’s more, ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to numerous health benefits (10).90005 90074 90028 SUMMARY 90029 Walnuts are primarily made up of protein and polyunsaturated fat. They contain a relatively high percentage of omega-3 fat, which has been linked to various health benefits. 90077 90002 Walnuts are an excellent source of several vitamins and minerals, including: 90005 90026 90027 90028 Copper. 90029 This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function (11, 12). 90030 90027 90028 Folic acid. 90029 Also known as folate or vitamin B9, folic acid has many important biological functions.Folic acid deficiency during pregnancy may cause birth defects (13, 14). 90030 90027 90028 Phosphorus. 90029 About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions (15). 90030 90027 90028 Vitamin B6. 90029 This vitamin may strengthen your immune system and support nerve health. Vitamin B6 deficiency may cause anemia (16). 90030 90027 90028 Manganese. 90029 This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables.90030 90027 90028 Vitamin E. 90029 Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol (17, 18). 90030 90055 90074 90028 SUMMARY 90029 Walnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. 90077 90002 Walnuts contain a complex mixture of bioactive plant compounds. 90005 90002 They’re exceptionally rich in antioxidants, which are concentrated in the brown skin (19).90005 90002 In fact, walnuts ranked second in a study investigating the antioxidant content of 1,113 foods commonly eaten in the United States (20). 90005 90002 Some notable plant compounds in walnuts include: 90005 90026 90027 90028 Ellagic acid. 90029 This antioxidant is found in high amounts in walnuts, along with other related compounds like ellagitannins. Ellagic acid may reduce your risk of heart disease and cancer (21, 22, 23). 90030 90027 90028 Catechin. 90029 Catechin is a flavonoid antioxidant that may have various health benefits, including promoting heart health (19, 24, 25).90030 90027 90028 Melatonin. 90029 This neurohormone helps regulate your body clock. It’s also a powerful antioxidant that may reduce your risk of heart disease (26, 27, 28). 90030 90027 90028 Phytic acid. 90029 Phytic acid, or phytate, is a beneficial antioxidant, though it can reduce the absorption of iron and zinc from the same meal — an effect that’s only of concern for those following imbalanced diets (29). 90030 90055 90074 90028 SUMMARY 90029 Walnuts are one of the richest dietary sources of antioxidants.These include ellagic acid, ellagitannins, catechin, and melatonin. 90077 90002 Walnuts are linked to a number of health benefits. They have been associated with a reduced risk of heart disease and cancer, as well as improved brain function. 90005 90056 Heart health 90057 90002 Heart disease — or cardiovascular disease — is a broad term used for chronic conditions related to the heart and blood vessels. 90005 90002 In many cases, your risk of heart disease can be reduced with healthy lifestyle habits, such as eating nuts (30, 31, 32).90005 90002 Walnuts are no exception. In fact, many studies show that eating walnuts may combat risk factors for heart disease by: 90005 90026 90027 lowering LDL (bad) cholesterol (33, 34, 35, 36, 37) 90030 90027 reducing inflammation (8, 36) 90030 90027 improving blood vessel function, thus cutting the risk of plaque buildup in your arteries (38, 39, 40) 90030 90055 90002 These effects are likely caused by the beneficial fat composition of walnuts, as well as their rich antioxidant content.90005 90056 Cancer prevention 90057 90002 Cancer is a group of diseases characterized by abnormal cell growth. 90005 90002 Your risk of developing certain types of cancer can be reduced by eating healthy food, exercising, and avoiding unhealthy lifestyle habits. 90005 90002 Since walnuts are a rich source of beneficial plant compounds, they could be an effective part of a cancer-preventive diet (41). 90005 90002 Walnuts contain several bioactive components that may have anticancer properties, including: 90005 90026 90027 phytosterols (42, 43) 90030 90027 gamma-tocopherol (44) 90030 90027 omega-3 fatty acids (45, 46, 47) 90030 90027 ellagic acid and related compounds (23, 48) 90030 90027 various antioxidant polyphenols (49) 90030 90055 90002 Observational studies have linked the regular consumption of nuts to a lower risk of colon and prostate cancer (50, 51).90005 90002 This is supported by animal studies indicating that eating walnuts may suppress cancer growth in breast, prostate, colon, and kidney tissue (49, 52, 53, 54). 90005 90002 However, before any solid conclusions can be reached, these effects need to be confirmed by clinical studies in humans. 90005 90056 Brain health 90057 90002 Several studies indicate that eating nuts may improve brain function. They also show that walnuts can help with depression and age-related decline in brain function (55, 56).90005 90002 A study in older adults linked regular consumption of walnuts with significant memory improvement (57). 90005 90002 Still, these studies were observational and can not prove that walnuts were the cause of improvements in brain function. Stronger evidence is provided by studies that investigate the effect of eating walnuts directly. 90005 90002 One 8-week study in 64 young, healthy adults, found that eating walnuts improved comprehension. However, significant improvements in non-verbal reasoning, memory, and mood were not detected (58).90005 90002 Walnuts have also been shown to improve brain function in animals. When mice with Alzheimer’s disease were fed walnuts every day for 10 months, their memory and learning skills improved significantly (59). 90005 90002 Similarly, studies in older rats found that eating walnuts for eight weeks reversed age-related impairments in brain function (60, 61). 90005 90002 These effects are likely due to the high antioxidant content of walnuts, though their omega-3 fatty acids may play a role as well (61, 62).90005 90074 90028 SUMMARY 90029 Walnuts are rich in antioxidants and healthy fats. They may reduce heart disease and cancer risk, as well as improve brain function and possibly slow the progression of Alzheimer’s disease. 90077 90002 In general, walnuts are considered very healthy, but some people need to avoid them due to allergies. 90005 90056 Walnut allergy 90057 90002 Walnuts are among the eight most allergenic foods (63). 90005 90002 Symptoms of a walnut allergy are typically severe and can include allergic shock (anaphylaxis), which can be fatal without treatment.90005 90002 Individuals with a walnut allergy need to avoid these nuts completely. 90005 90056 Reduced mineral absorption 90057 90002 Like all seeds, walnuts are high in phytic acid (64). 90005 90002 Phytic acid, or phytate, is a plant substance that impairs the absorption of minerals — such as iron and zinc — from your digestive tract. This only applies to meals that contain high-phytate foods. 90005 90002 Individuals who follow imbalanced diets rich in phytic acid are at a higher risk of developing mineral deficiencies, but most people should not need to worry.90005 90074 90028 SUMMARY 90029 Walnuts are very healthy, but some people are allergic and must avoid them. Phytic acid may impair mineral absorption, though this is usually of no concern to people who eat a balanced diet. 90077 90002 Walnuts are rich in heart-healthy fats and high in antioxidants. 90005 90002 What’s more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer. 90005 90002 These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods.90005 90002 Simply put, eating walnuts may be one of the best things you can do to improve your health. 90005.90000 22 Evidence-Based Health Benefits of Walnuts 90001 90002 Walnuts are classified as nuts that come from the oldest tree in the world: the walnut tree. 90003 90002 Not only do they have hard, outer shells that are extremely difficult to open, but walnuts also provide profound health benefits for your body. 90003 90002 There are some of the many benefits that offered by walnuts. 90003 90002 90003 90010 Walnuts Improve Your Artery Function 90011 90002 Your body’s arteries are part of your circulatory system, which is responsible for circulating blood from your heart and then transporting it to the rest of your body.90003 90002 They are classified as specialized blood vessels. 90003 90002 Because of their specific function, arteries play a vital role in ensuring that all the parts of your body are receiving a correct amount of healthy blood (90017 1 90018). 90003 90002 Sometimes the health of your arteries is compromised, depending on your diet. 90003 90002 For instance, eating some foods can cause your arteries to clog, swell, inflame and even to stop functioning altogether. 90003 90002 Consequently, you are advised to avoid foods that worsen the health of your arteries, including canned vegetables, fried chicken, beef jerky, ice cream, tomato sauce, white rice and others (90017 2 90018).90003 90002 Aside from avoiding these types foods, you can also increase the amount of foods that strengthen the function of your arteries. 90003 90002 More specifically, walnuts have the ability to improve the function of your arteries. 90003 90002 This is because walnuts can reduce the amount of cholesterol in your body to less than 5%. 90003 90002 This is beneficial because cholesterol is responsible for collecting on the walls of your arteries, preventing them from functioning fully (90017 3 90018).90003 90002 You’re advised to consume a handful of walnuts during every meal in order to benefit from the nuts. 90003 90002 90003 90010 Walnuts Contain Antioxidants 90011 90002 Antioxidants are specialized chemicals that are responsible for preventing oxidation from occurring in your body. 90003 90002 More specifically, antioxidants are capable of preventing certain compounds from damaging nutrients that your body needs for energy. 90003 90002 Some examples of antioxidants that you’re probably familiar with are vitamin C, vitamin E, phenols, and flavonoids (90017 4 90018).90003 90002 Antioxidants are beneficial for your body’s health. 90003 90002 However, your body only produces a certain amount of these chemicals. 90003 90002 Therefore, you can still allow your body to benefit from having antioxidants, by consuming foods that contain them. 90003 90002 For instance, walnuts are a plant-based food that contain large amounts of antioxidants. 90003 90002 In fact, walnuts are responsible for supplying more antioxidants than any other naturally grown nut. 90003 90002 90003 90010 Walnuts Improve Your Mood 90011 90002 Walnuts have the capability of improving your mood, because they provide an excellent source of omega-3 fatty acids.90003 90002 Omega-3 fatty acids are capable of affecting our mood, because they act as natural antidepressants. 90003 90002 More specifically, an omega-3 fatty acid present in fish, called eicosapentaenoic acid, is capable of acting as a natural antidepressant. 90003 90002 Our nervous system is comprised mostly of healthy fats that allow the system to transport signals of thoughts, emotions, feelings and commands to our bodies. 90003 90002 By keeping up with the amount of fatty acids that our diets need, we are giving our nervous systems the necessary energy to properly transport and organize our feelings, emotions and thoughts.90003 90002 Walnuts are rich in omega-3 fatty acids, which is why they have the capability of improving your mood. 90003 90002 You can consume walnuts as many times a day as you like. 90003 90002 However, you are advised to eat them at least once a day with a meal. 90003 90002 Most people choose to eat a grain bar for breakfast that contains walnuts in order to improve their mood and also to provide a good source of energy to last them throughout the day (90017 7 90018). 90003 90002 90003 90010 Walnuts are Anti-inflammatory 90011 90002 Inflammation occurs in your body as a result of an injury or other type of damage that affects the condition of your body.90003 90002 More specifically, inflammation involves an over-production of white blood cells in the area of ​​your body that has experienced damage. 90003 90002 This can be painful and can even lead to other types of infections, disorders, or diseases, if not taken care of properly (90017 8 90018). 90003 90002 To treat inflammation in your body, you can consume certain foods that are capable of reducing the inflammation. 90003 90002 For instance, walnuts contain anti-inflammatory properties that decrease the amount of inflammation that occurs as a result of damage in your body.90003 90002 Walnuts contain phytonutrients, polyphenolic compounds, and phyto-chemicals that all have the ability to contribute to the reduction of inflammation. 90003 90002 90003 90010 Walnuts are Beneficial for Pregnant Women 90011 90002 As mentioned previously, walnuts contain a large amount of fatty acids. 90003 90002 Therefore, they can be beneficial for pregnant women because a diet rich in fatty acids is recommended by many doctors. 90003 90002 Fatty acids not only help the health of the mother during pregnancy, but they also help prevent the baby from developing certain food allergies (90017 9 90018).90003 90002 Walnuts also have the ability to improve the baby’s brain and neurological function, while they are in the mother’s womb. 90003 90002 This can help the baby further develop healthy brain function as they continue to grow older. 90003 90002 Lastly, walnuts also have the ability to increase the chance of proper, healthy development of the baby in general. 90003 90002 90003 90010 Walnuts Have Vitamins and Magnesium 90011 90002 Vitamins and minerals are compounds that are responsible for providing your body with the correct nutrients to grow and develop.90003 90002 Magnesium is classified as a mineral that’s vital in order for your body to function. 90003 90002 This is because it regulates your body’s blood pressure. 90003 90002 Both vitamins and magnesium are important components in making sure that your body functions properly and at a healthy rate. 90003 90002 Walnuts contain a certain number of specific vitamins and minerals that benefit your body, including vitamin E, vitamin C, vitamin A, and vitamin B. 90003 90002 They also contain magnesium, which is beneficial for maintaining nerve function, muscle function and improving your heart health (90017 11 90018).90003 90002 90003 90010 Walnuts Reduce the Signs of Aging 90011 90002 As we grow older, the risk for our developing an age-related disease, disorder, or sickness increases dramatically. 90003 90002 This is because our bodies are not as strong and nor as able to combat certain diseases, as they were when we were younger. 90003 90002 As a result, age-related diseases have the ability to affect older individuals more than younger people. 90003 90002 In fact, according to a 90017 2017 Alzheimer’s report 90018, more than 44 million people have either Alzheimer’s disease or another dementia-related disorder (90017 12 90018).90003 90002 Alzheimer’s disease is a disorder that’s extremely common in people over the age of 60. 90003 90002 It is a disease in which your memory’s function is severely impaired. 90003 90002 Alzheimer’s disease and other age-related diseases can negatively affect your mental state and mental functions. 90003 90002 Walnuts have the ability to reduce the risk of developing age-related diseases, because they are capable of improving brain function. 90003 90002 Since memory perception is located in our brains, by increasing the function of and strengthening our brains, we are delaying and even preventing the occurrence of age-related diseases (90017 13 90018).90003 90002 90003 90010 Walnuts Reduce the Risk for Diabetes 90011 90002 Diabetes is a disorder in which your pancreas ‘production of insulin is negatively affected. 90003 90002 Insulin is a specific hormone found in the pancreas that regulates and maintains the amount of sugar in your body. 90003 90002 Diabetics produce either too little insulin, or the way that their body produces it, is problematic. 90003 90002 Walnuts have the ability to reduce the risk for individuals developing type 2 diabetes because they improve the quality of your diet as well as your health.90003 90002 More specifically, walnuts have the improve your cardio-metabolic health, which is associated with individuals that have type 2 diabetes. 90003 90002 Usually, individuals that have type 2 diabetes have a high blood-sugar content and are required to regulate the intake of sugar in their diet (90017 14 90018). 90003 90002 Walnuts have the ability to help you control your type 2 diabetes, because they improve the function of your blood vessels as well as your cholesterol levels.90003 90002 This is beneficial because people diagnosed with type 2 diabetes often have unhealthy cholesterol levels, in addition to poor-functioning blood vessels. 90003 90002 Daily consumption of walnuts will help to avoid weight gain, which is a major concern of diabetics (90017 15 90018). 90003 90002 90003 90010 Walnuts Improve your Brain Function 90011 90002 Walnuts have the ability to improve certain brain functions, including your brain’s ability to process things quicker, have a better memory, and have more mental flexibility.90003 90002 Many studies have discovered that consuming walnuts daily dramatically improves these specific functions of your brain (90017 16 90018). 90003 90002 More specifically, walnuts contain a high concentration of omega-3 fatty acids, which have the ability to improve the cognitive ability of adults, in addition to preventing future cognitive wear. 90003 90002 Given the positive effects that omega-3 fatty acids have on the brain, you’re advised to consume a certain amount of them daily.90003 90002 Consuming a handful of walnuts daily provides you with the daily recommended amount of omega-3 fatty acids. 90003 90002 90003 90010 Walnuts Help Epileptic People 90011 90002 Epilepsy is a neurological disorder that involves random interruptions of certain neurological functions, such as interrupted consciousness, convulsions and sensory perceptions. 90003 90002 More specifically, this disorder causes the brain’s nerve function to be interrupted, resulting in frequent seizures (90017 18 90018).90003 90002 Individuals with epilepsy are also known to have low magnesium levels. As mentioned previously, walnuts contain many vitamins and minerals, including magnesium. 90003 90002 By consuming walnuts, individuals with epilepsy can increase the level of magnesium in their bodies. 90003 90002 This does not necessarily mean that their seizures will decrease, but having low magnesium in your body can still negatively impact your health. 90003 90002 90003 90010 Walnuts Improve the Quality of Your Sleep 90011 90002 Walnuts have the ability to improve the quality of your sleep because they contain small amounts of melatonin.90003 90002 Melatonin is a hormone that is responsible for forming melanin, which is associated with wakefulness. 90003 90002 More specifically, melatonin is responsible for controlling your daily wake and sleep cycles (90017 19 90018). 90003 90002 Walnuts contain the hormone melatonin, which could result in you sleeping better. 90003 90002 Walnuts contain anywhere from 2.5 grams to 4.5 nanograms of melatonin. 90003 90002 You should soak walnuts in water before consuming them at bedtime.90003 90002 You can also add them to food that you’ve already prepared. 90003 90002 You can also just eat them raw out of their shells. 90003 90002 90003 90010 Walnuts are Beneficial to Bone Health 90011 90002 Our bones are made from calcium tissue, as well as specialized bone cells. 90003 90002 They also contain amounts of bone marrow. 90003 90002 Walnuts are beneficial for the health of our bones because they increase the amount of calcium that’s both deposited and absorbed in our bodies.90003 90002 Walnuts reduce the amount of calcium that’s urinated throughout excretion. 90003 90002 Walnuts also contain a component known as boron, which is beneficial for promoting bone health because it increases the metabolism of your bones. 90003 90002 As mentioned previously, walnuts also contain magnesium. 90003 90002 Magnesium is helpful for encouraging bone health because it promotes the production of connective tissues that are in both bone tissue and cartilage. 90003 90002 Magnesium also prevents osteoporosis, which is the weakening of bones (90017 22 90018).90003 90002 90003 90010 Walnuts Reduce Cardiovascular Disease 90011 90002 In cardiovascular disease, your heart has a number of impairments, ranging from damaged blood vessels and clogged arteries, to blood clots. 90003 90002 There are several types of heart disease, such as coronary artery disease, high blood pressure, and cardiac arrest. 90003 90002 Overall, more than 600,000 individuals die each year in the 90017 United States 90018 because of some type of heart disease. 90003 90002 Consuming walnuts is beneficial for your heart health because they contain unsaturated fatty acids that.90003 90002 These unsaturated fatty acids are instrumental in promoting the health of your heart’s function, as well as your heart’s strength. 90003 90002 Walnuts can also reduce your body’s cholesterol levels, which also promotes heart health (90017 23 90018). 90003 90002 90003 90010 Walnuts Help Combat Prostate Cancer 90011 90002 Walnuts contain compounds called tocopherols. 90003 90002 They are known for their fat-solubility as well as their antioxidant properties. 90003 90002 Not only are tocopherols beneficial for everyone’s overall health, but they also have the ability to prevent men from developing prostate cancer.90003 90002 They also promote men’s vascular health (90017 24 90018). 90003 90002 According to a 2013 study, walnuts benefit patients with prostate cancer due to both their omega-3 fatty acid and vitamin E content. 90003 90002 More specific to prostate cancer, consuming walnuts over a long period of time can prevent prostate cancer. 90003 90002 This is because walnuts have the ability to prevent the formation of tumors, reduce the size of tumors and decrease the growth rate of tumors in men’s prostate (90017 25 90018).90003 90002 90003 90010 Walnuts Reduce the Need for a Cholecystectomy 90011 90002 A cholecystectomy is an operation that involves the removal, in surgery, of the gall bladder. 90003 90002 Your gallbladder is responsible for holding bile and assisting in your body’s digestion of of both fats and vitamins. 90003 90002 Individuals may be required to undergo a cholecystectomy, if they have experienced either gallstones or other type of issue that is preventing their gall bladder from functioning properly and producing bile to breakdown fats and vitamins (90017 26 90018).90003 90002 Walnuts reduce the risk that you need to remove your gall bladder because they promote gall bladder health. 90003 90002 Walnuts contain omega-3 fatty acids that are capable of promoting the gall bladder health. 90003 90002 By promoting the health of your gall bladder, walnuts reduce the need for a future cholecystectomies (90017 27 90018). 90003 90002 90003 90010 Walnuts Improve the Quality of Your Hair 90011 90002 Walnuts have the ability to improve the quality and health of your hair.90003 90002 This is because they contain various vitamins and nutrients that help encourage the growth of healthy hair. 90003 90002 Walnuts contain potassium, omega-3 fatty acids, omega-6 fatty acids and omega-9 fatty acids. 90003 90002 All of these compounds are beneficial for promoting and maintaining the health of your hair. 90003 90002 Walnuts are also capable of preventing hair loss, since they help stimulate your hair follicles. 90003 90002 Walnuts also have the capability of benefiting your hair through a variety of methods, including consuming walnuts raw from their shell, consuming food that’s been prepared with walnuts in it and applying walnut oil directly to your hair.90003 90002 Walnut oil is beneficial for promoting the growth of your hair, because it helps keep your hair hydrated and moisturized. 90003 90002 It also prevents certain bacteria and infections from negatively affecting your hair. 90003 90002 In addition to improving your overall hair health, walnuts can also help to maintain the color of your hair. 90003 90002 They can reduce the symptoms associated with the natural aging process. 90003 90002 Walnuts help you to maintain the color of your hair as you start to age, since your hair naturally starts to lose its color and whiten with age.90003 90002 90003 90010 Walnuts Prevent Breast Cancer 90011 90002 Consuming walnuts daily has the potential to reduce the symptoms of breast cancer. 90003 90002 They also prevent the overall development of breast cancer for women. 90003 90002 According to 90017 Breastcancer.org 90018, approximately 1 in 8 women will develop breast cancer at least once in their lifetime. 90003 90002 This is problematic because the death rates associated with the disease are higher for breast cancer, than any other type of cancer.90003 90002 As mentioned previously with the development of prostate cancer, walnuts help prevent and reduce the development of cancer since they reduce the growth of tumors. 90003 90002 This helps to prevent the spread as well as the severity of the cancer. 90003 90002 Walnuts contain large amounts of beneficial nutrients, vitamins, and minerals that promote our bodies ‘health in many ways. 90003 90002 This includes nutrients like antioxidants, phytonutrients, and omega-3 fatty acids. 90003 90002 Phytonutrients are especially beneficial for fighting breast cancer because they bind to the receptors and slow the growth of breast cancer cells.90003 90002 90003 90010 Walnuts Benefit Your Digestive System 90011 90002 Your digestive system is responsible for digesting the food that you eat. 90003 90002 This involves extracting the important nutrients and energy components that your body can use. 90003 90002 After your body receives all of the nutrients in the food you consumed, your digestive system is then responsible for creating waste out of what is left from your food. 90003 90002 Bacteria that are located in your stomach have the potential to causing major health problems, they are not regulated properly.90003 90002 The consumption of walnuts has the ability to manage the amount of bacteria that is present in your gut. 90003 90002 Having adequate healthy bacteria in your stomach improves your digestive health. 90003 90002 It can also boost your brain health and promote weight loss. 90003 90002 Beneficial bacteria in your stomach promote the healthy functioning of the digestive system (90017 29 90018). 90003 90002 When your gut has too much bad bacteria, it can lead to problematic diseases, disorders, and inflammation in your body.90003 90002 Consuming walnuts is beneficial in maintaining a healthy stomach because they help regulate and eliminate excess bacteria. 90003 90002 They also increase the amount of bacteria in your stomach that’s good for your health, like butyrates, microbes, and other beneficial bacteria. 90003 90002 90003 90010 Walnuts Increase the Production of Sperm 90011 90002 Studies done by UCLA researchers have shown that the daily consumption of walnuts can improve the qualities of men’s sperm, such as the sperm’s motility, vitality and morphology.90003 90002 Motility is the amount of sperm that are moving forward. Vitality is the amount of sperm that are active and alive. 90003 90002 Morphology is the amount of sperm that are shaped as they normally should be. 90003 90002 Since consuming walnuts contributes to all of these qualities, it can be said that walnuts improve the sperm count for men. 90003 90002 Walnuts also contain large amounts of omega-3 fatty acids, which are known to promote the function of sperm membranes. 90003 90002 Since walnut consumption increases the production of sperm by men, they also increase the chance of a woman getting pregnant, since the male’s sperm count increases drastically after consuming walnuts.90003 90002 90003 90010 Walnuts Reduce the Risk of Pancreatic and Ovarian Cancers 90011 90002 As mentioned previously with both prostate cancer as well as breast cancer, the consumption of walnuts can eliminate the growth of tumors. 90003 90002 Therefore, it can also reduce the risk of individuals developing pancreatic and ovarian cancer. 90003 90002 The pancreas is the organ responsible for converting the food that you consume into energy that your body can use throughout the day. 90003 90002 The pancreas is also involved in the digestive processes, as well as the regulation of your body’s blood sugar content.90003 90002 Ovaries are organs that are a part of the female’s reproductive system. 90003 90002 They are responsible for the production of certain hormones as well as the process of menstruation. 90003 90002 When either of these vital organs starts to develop a cancerous tumor, your body could be severely and negatively affected. 90003 90002 Individuals that develop pancreatic or ovarian cancer can die. 90003 90002 In fact, according to the 90017 American Cancer Society 90018, more than 45,000 people will die of pancreatic cancer in the United States in 2019.90003 90002 In addition, the risk of dying from ovarian cancer is 1 in 108 (90017 30 90018). 90003 90002 Walnuts have the ability to reduce the risk of a person developing either pancreatic and ovarian cancer. 90003 90002 They can also reduce the growth of tumors, if someone has already been diagnosed with pancreatic or ovarian cancer. 90003 90002 In order to to prevent pancreatic cancer, ovarian cancer, breast cancer, or prostate cancer, you should consume walnuts with at least one of your meals every day.90003 90002 90003 90010 Walnuts Help You Manage a Healthy Weight 90011 90002 Walnuts have the ability to help you manage your weight because they contain practically no calories. 90003 90002 When they are consumed in even large amounts, they help you to not only maintain a healthy weight, but also prevent you from gaining any new weight. 90003 90002 One of the reasons why walnuts help you to maintain a healthy weight, is because they give you long-acting energy which helps to control your appetite.90003 90002 Eating a handful of walnuts each day, also helps you to lose weight because they contain omega-3 fatty acids. 90003 90002 These acids not only reduce your risk of obtaining diabetes or obesity, but they also reduce your appetite. 90003 90002 Scientific research has shown that walnuts allow our brains to see and interpret images of fattening food differently, thus controlling our appetite and cravings for such food (90017 31 90018). 90003 90002 90003 90010 Walnuts Help Lower Your Blood Pressure 90011 90002 Commonly associated with heart disease, high blood pressure affects many Americans today.90003 90002 In fact, according to the 90017 American Heart Association 90018, more than 103 million Americans have high blood pressure, as of January 2018. 90003 90002 For reference, that’s almost half the number of adults in the United States. 90003 90002 Approximately 79,000 people died in 2015 because of high blood pressure (90017 32 90018). 90003 90002 Your blood pressure is classified as the pressure of the blood in your circulatory system. 90003 90002 Having a healthy blood pressure affects the way that your heart functions.90003 90002 A healthy blood pressure reading measures 120 over 80. 90003 90002 Included in the measurement of your blood pressure is the rate of your heart beat, in addition to the elasticity of your arterial walls. 90003 90002 There are usually no symptoms associated with high blood pressure. 90003 90002 However, if it goes untreated for la ong period of time, it can potentially lead to severe heart issues, including heart disease or even a stroke (90017 33 90018). 90003 90002 People that have high blood pressure are diagnosed with it because their blood pressure reading was 140 over 90 or even more over a consistent period of time.90003 90002 High blood pressure has an adverse effect on the health of your heart. 90003 90002 This is because it requires that your heart, in addition to all of the heart’s functional components around it, work too hard to pump blood. 90003 90002 When your heart is working too hard, it increases your risk for heart disease, a stroke, or other severe heart condition (90017 34 90018). 90003 90002 Consuming walnuts has the ability to help you lower your blood pressure and increase the health of your heart.90003 90002 This is because they can increase the flow of your blood in your circulatory system. 90003 90002 Walnuts may also be beneficial for maintaining a healthy blood pressure, because they contain many beneficial vitamins, nutrients, and compounds, such as omega-3 fatty acids, magnesium, fiber, and other healthy fats. 90003 90002 They benefit the health of your heart, as well as your entire body. 90003 90002 Walnuts can provide your body with a wide variety of health benefits. 90003 90002 It not only has the ability to cure some diseases, like cancer, but it can also improve other problems associated with your health, such as weight loss and hair growth.90003 90002 Consuming a handful of walnuts each day has can provide your body with a large number of nutrients and other health benefits. 90003 90002 Therefore, you should consider fitting them into your diet today! 90003 .