What are the Benefits of Walnuts? What is Walnut Good for?
Walnuts are a popular nut thanks to their nutritional values, nutritional properties and delicious taste. The rich fatty acids, antioxidants, vitamins and minerals in them can benefit many health conditions from heart diseases to brain diseases, memory problems to diabetes, protection from cancer risk and protection of skin health. A healthy life can be supported by including walnuts in your diet.
What are the Benefits of Walnuts?
The benefits of walnuts come from the high amount of omega-3 fatty acids, protein, fiber, antioxidants and other important nutrients they contain. Some of the benefits of walnuts are given under subheadings:
Antioxidant Effect
Walnuts have more antioxidant content than other nuts such as hazelnuts, peanuts, cashews and almonds. The antioxidant activity of walnuts comes from compounds called selenium, vitamin E, melatonin and polyphenols found especially in their shells. These compounds help lower LDL (bad cholesterol) levels and protect the heart against disease risks that may occur due to this condition, and can also support thyroid function.
Anti-Inflammation
Excessive inflammation in the body can cause many serious diseases such as type 2 diabetes, cancer, heart disease and Alzheimer’s. Polyphenol substances such as ALA, omega-3, omega-6 oils, magnesium, amino acids and arginine, which have an anti-inflammatory effect in walnuts, can combat oxidative stress and reduce inflammation.
Gut Health
Unhealthy intestinal microbiota can not only cause the intestines to function improperly, but also cause inflammation in the body, leading to conditions such as heart disease, obesity and cancer. People who regularly consume walnuts have both normal intestinal functions and less chronic diseases mentioned above compared to those who do not.
Blood Pressure Control
High blood pressure is an important factor that triggers conditions such as heart disease and stroke. A 2019 study found that eating walnuts significantly improved blood pressure and high blood pressure in people with high blood pressure. Nuts rich in content such as walnuts can control high blood pressure and thus help prevent disease risks that may be related to this condition.
Healthy Aging
As we age, it may become difficult to use physical abilities and be active. It is also important to have a good diet to maintain physical abilities in a healthy way. Walnuts contain essential vitamins, minerals, calories, fiber and fats that help maintain physical functions. It can be said that walnuts are one of the best foods necessary for a healthy life.
Fertility Effect
Eating walnuts has positive effects on male reproductive health. In a study conducted on 117 men, it was stated that regular and certain amount of walnut consumption increased the quality of sperm cells and improved the vitality and mobility of sperm. Regular walnut consumption by men who do not have a proper and healthy diet can reduce the negative effects on sperm cells and be beneficial to male reproductive health.
Nutritional Value of Walnuts
Walnuts are a good food with high nutritional properties. They have more omega-3 fatty acids and antioxidant activity compared to other nuts. The rich nutritional value of walnuts may be related to their protection against heart, diabetes, intestinal diseases and some types of cancer. The nutritional values of 30 grams of walnuts, which is approximately 6-7, are as follows:
Calories: 185
Water: 4%
Protein: 4.3 grams
Carbohydrate: 3.9 grams
Sugar: 0.7 grams
Fiber: 1.9 grams
Fat: 18.5 grams
Calcium: 2% of RDA (Nutrition Reference Value)
Iron: 4% of RDA
Potassium: 2% of RDA
Magnesium: 14% of RDA
Folate: 7% of RDA
In addition to the above, walnuts are also a good source of vitamins and minerals such as iron, zinc, copper, selenium, vitamin C, vitamin B3, B6, vitamin K, vitamin E, choline, phosphorus. You can add walnuts to your daily nutrition routine to benefit from their potential benefits.
How to Consume Walnuts?
The most preferred way to consume walnuts is to eat them directly as a snack. Although the way to consume them depends on personal taste, here are a few suggestions for consumption:
In green leafy vegetable salads or fruit salads
In sauces, finely chopped or crushed in a mortar
In whole grain bread, buns or different pastries, ground
In garnishes served with meat products such as fish and chicken
In oatmeal or yogurt
In pita, lahmacun or sandwiches, finely chopped
In cakes, cookies or milk desserts
Walnuts can be used in a wide variety of sweet, salty, vegetable, meat or bakery products in different recipes.
The point to be considered before consuming or offering walnuts is whether there is a risk of allergy to nuts such as walnuts and hazelnuts.
Does Walnut Have a Cancer Preventive Effect?
Regular and moderate walnut consumption can reduce the risk of some types of cancer. Studies on walnuts have indicated that it can reduce the risk of cancer types such as breast, prostate, and colorectal. Walnuts are a good source of polyphenols called ellagitannin, and these substances show anti-inflammatory effects in the intestines. Anti-inflammatory activities can help reduce the risk of cancer seen in the colon and rectum. Walnuts also contain urolithins that help block hormone receptors, which can prevent cancer risks such as breast and prostate.
The Effect of Walnuts on Brain Functions
Experts think that the walnut structure, which looks like a small brain, can support not only its structural features, but also the good functioning of brain functions. The antioxidant substances found in walnuts can reduce inflammation and oxidative stress in the body, contribute to memory, learning skills, motor development, and help improve disorders such as Parkinson’s and depression.
Frequently Asked Questions:
Some of the other questions about the benefits and consumption of walnuts are given below:
Do Walnuts Make You Lose Weight?
Although walnuts are a calorie-dense food, they are a good source of energy production, and this feature can support the weight loss process. In a study conducted on obese people, it was determined that consuming approximately 48 grams of walnuts or a food made with walnuts per day reduced appetite and hunger. The study also observed that the desire to eat carbohydrate-heavy foods decreased. Walnuts are a nutrient that prolongs the feeling of satiety and helps lose weight by balancing blood sugar.
What is the Daily Consumption Amount of Walnuts?
The recommended daily walnut consumption amount is 30-60 grams, equivalent to 1 cup. In addition to this, there is no harm in consuming a certain amount of walnuts every day.
Does Eating Walnuts Cause Allergy?
Walnuts are among the top 8 foods that cause allergies and can cause allergic reactions in some people. Walnut allergies show symptoms similar to those of those who are allergic to nuts, especially hazelnuts and peanuts. These can include serious conditions such as skin rash, itching, nausea, vomiting, respiratory distress or anaphylactic shock.
Do Walnuts Interact with Medications?
Walnuts can help treat many health problems thanks to their rich nutritional values. However, since they can interact with thyroid medications, it is especially important for thyroid patients to consult a doctor before using them.
If you want to include walnuts in your diet, you can contact a health institution and get consulting support from a nutritionist.