The Benefits of Walnuts Will Convince You to Enjoy This Nut

 

Walnuts may appear weird at first glance. They have a strange shape, are wrinkled, and look like miniature brains. (You can never take it back!) But walnuts are worth a try if you can get over their odd appearance. They are very nutritious, especially the crunchy parts. They contain a lot of healthy fats, antioxidants, as well as vitamins and minerals. Learn more below about the health benefits of walnuts and how to prepare them at home.

What Are Walnuts?

According to a study published in the International Journal of Molecular Sciences, walnuts are the tree's seeds (IJMS). The tree produces fleshy fruits with an exterior coat of green, leathery skin called the "hull" or "husk." The kernel, also known as the seed, is what you eat, and when the fruit is ripe, the hull cracks open to reveal the hard, brown shell that contains it.

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According to the aforementioned analysis, the other components are typically thrown away or employed for industrial tasks like energy production. Although there are several varieties of walnuts, the English walnut is the most popular kind in the United States (aka common walnut or Persian walnut).

What's more? Walnuts are technically not nuts at all, but rather the seed of a drupe, a kind of fruit with a seed. the more you understand!

Walnut Nutrition

If the walnut were to receive a superlative, it probably would be for its extraordinarily high concentration of polyunsaturated fatty acids (PUFA), also known as "healthy" fats. According to a 2019 study, it's actually one of the top plant sources of alpha-linolenic acid (ALA), a PUFA that's a stellar anti-inflammatory.

According to a review in The American Journal of Clinical Nutrition, nuts also contain antioxidants like polyphenols, fiber, folate, vitamin E, potassium, and magnesium.

Here's the nutritional profile of 14 raw walnut halves (~1 oz or 28 grams), according to the United States Department of Agriculture.

• 185 calories

• 4 grams protein

• 19 grams fat

• 4 grams carbohydrate

• 2 grams fiber

• <1 gram sugar

Just so you know, the nutritional profile of roasted walnuts or other processed forms of walnuts (like walnut milk or flour) may differ. For instance, according to the Cleveland Clinic, nuts that are raw, dry-roasted, or unsalted typically contain less added fat and sodium than salt- or oil-roasted varieties.

Health Benefits of Walnuts

Ward Off Disease

Free radicals have been linked in studies to a wide range of chronic diseases, but walnuts' antioxidants can control them. According to Tracey Frimpong, R.D., registered dietitian and founder of That Black RD, this includes substances like polyphenols, vitamin E, and catechin (which is also included in green tea).

Free radicals are unstable chemicals that, in excess, can cause oxidative stress or cell damage, both of which over time can snowball into chronic diseases like cancer and heart disease. Introducing antioxidants, such those found in walnuts.

The Harvard T.H. Chan School of Public Health reports that these potent disease-fighters alter the chemical structure of free radicals to help diminish and eliminate them. By shielding cells from harm, this ultimately prevents the onset of chronic disease.

Manage Blood Sugar

According to a review in Annals of Medicine, soluble fiber, one of the best nutrients for controlling blood sugar, is present in walnuts. According to Jonathan Purtell, R.D., a registered dietitian at Lenox Hill Hospital, soluble fibre is, as its name suggests, soluble; it dissolves in water in the gut to form a gel-like substance that slows down the body's absorption of glucose and results in a steadier rise in blood sugar.

Preventing blood sugar spikes, which, if they happen frequently, can raise the risk of type 2 diabetes, this aids in blood sugar management.

However, this health advantage of walnuts isn't the only one that can be attributed to soluble fibre. According to Purtell, magnesium and ALA, both of which are present in walnuts (ICYMI above), aid in enhancing insulin sensitivity.

According to the National Center for Biotechnology Information, insulin sensitivity describes how well your body reacts to insulin, the hormone that transports glucose into cells and regulates blood sugar to prevent type 2 diabetes.

Promote Heart Health

The amazing ALA content in walnuts makes them your heart's best friend. According to a study published in the Journal of the American Heart Association, ALA (which is a helpful fatty acid, in case you forgot) can reduce LDL ("bad") cholesterol. 

The antioxidant properties of ALA may also help to prevent LDL oxidation, which is thought to happen when LDL cholesterol interacts with free radicals in the body. Research in this area is very promising. LDL oxidation appears to be involved in plaque development, which can advance heart disease.

Purtell further claims that ALA can encourage the production of substances that expand blood vessels and lower high blood pressure, lowering the chance of developing heart disease. Similar to how magnesium enhances walnuts' health benefits, he says potassium helps walnuts' health benefits by reducing blood pressure, relaxing blood vessels, and preventing cardiac problems.

Support Brain Health

Walnuts not only resemble small brains, but they are also good for the brain. This is partly because of their remarkable heart health advantages; after all, brain health depends on proper blood flow, which the heart regulates.

According to a study published in the journal Stroke, conditions like high blood pressure and high cholesterol can restrict blood flow to the brain, which causes cognitive impairment.

However, since these factors are the focus of the heart-healthy elements in walnuts (such ALA and potassium), they can also defend the brain. According to Frimpong, ALA also aids in the body's production of anti-inflammatory chemicals that prevent blood vessel damage and inflammation, both of which raise the risk of neurological illnesses like Alzheimer's disease.

Walnuts' anti-oxidant qualities also assist. In essence, according to Frimpong, "oxidative stress on the brain can result in cognitive deterioration.

"This is due to the damage that oxidative stress causes to brain cells over time. However, a scientific analysis published in the journal Nutrients found that walnuts' antioxidants can lessen this oxidative damage, thereby postponing or reducing the development of cognitive impairment.

Regulate Sleep

It may surprise you to hear that walnuts contain melatonin, which promotes sleep. According to a report in the journal Cells, the hormone melatonin controls the body's circadian rhythm or internal body clock. In the morning, your melatonin levels normally decrease and you awaken.

Your melatonin levels rise in the evening, causing you to feel drowsy and exhausted. According to Purtell, your pineal gland, a brain gland, can produce melatonin on its own, but you can also acquire it from foods like, yeah, walnuts, which contain melatonin. Simply said, consuming walnuts may increase your melatonin levels, which may ultimately aid in your ability to sleep.

Potential Risks of Walnuts

According to the American College of Allergy, Asthma, & Immunology, tree nuts, including walnuts, are one of the most often encountered dietary allergies (ACAAI). Hives, coughing, stomach pains, trouble breathing, and swelling in the lips or tongue are all potential signs of a food allergy.

According to Frimpong, extreme cases of food allergies can result in anaphylactic shock, a potentially fatal reaction that prevents breathing.

However, Frimpong advises caution when ingesting walnuts, if at all, if you "have a history of allergy to other tree nuts, such as almonds, hazelnuts, and cashews." According to the ACAAI, it is conceivable to have an allergy to some tree nuts but not others.

How to Buy and Use Walnuts

You might find loose walnuts in the bulk department or in pre-portioned containers at your local store. Additionally, they differ in form (whole/halved/chopped), seasoning (unsalted/salted/spiced), and cooking (raw/dry-roasted/roasted in oil).

You can get whole walnuts with or without the shells. As you may surely assume, walnuts without the shell are very handy. But according to Frimpong, if those shells are removed, they might soon deteriorate.

According to the Academy of Nutrition and Dietetics, this is a result of the nuts' high proportion of unsaturated lipids, which are brittle and quickly damaged by heat. You will want a nutcracker if you choose whole walnuts, such as the Anwenk Nutcracker (Buy It, $17, amazon.com).

Choose shelled walnuts if de-shelling sounds like too much labour; just be sure to store them carefully to prevent early spoiling. Regardless of option you choose, the California Walnut Board advises keeping them in the refrigerator for consumption within a month.

However, pre-packaged walnuts can be stored at room temperature for as long as the box is unopened, up to the "best by" date. Once opened, keep in the refrigerator in a closed container (such as an airtight glass jar). According to Utah State University, shelled walnuts typically last three to six months at room temperature (again, in a cold, dry environment) or one year in the refrigerator, provided the temperature stays below 32°F.

And how can you tell if your walnuts are rotten or still fresh? According to the California Walnut Board, fresh ones should have a mild, nutty, and somewhat earthy aroma, whereas rancid ones have a "off" flavour or sour scent similar to paint thinner (yuck!). Mold that may be seen is another warning indication, says Frimpong.

Other walnut products, such as walnut oil, milk, or flour, are less frequent. Walnut flour, also referred to as walnut meal or powder, can be used to make gluten-free baked goods, such as Erbology Organic Walnut Flour (Buy It, $18, amazon.com).

The other ingredients in a recipe might need to be changed since walnut flour has a high moisture and fat content, according to a study published in the International Journal of Food Science. Consider using a recipe created especially for walnut flour, like these no-bake walnut cookies from the food blog Paleo Grubs, for the best results.

Additionally, walnuts are a component of packaged foods like granola bars, nut mixes, and desserts like Maxine's Heavenly Walnut Banana Bread Cookies (Buy It, $10, amazon.com). However, some prepared foods might be loaded with extra salt and sugar, so if you're watching your intake of either, make sure to read the product label first.

Walnut Recipe Ideas

Walnuts are delicious in both sweet and savory recipes, including side dishes, entrées, and desserts. Just like any other nut or seed,

And just like many other nuts or seeds, they're also great to eat by the handful. Ultimately, you can use walnuts like you would any other nut or seed, or simply eat them by the handful. Still not sure how to enjoy this nutritious nut? Cop these ideas to enjoy walnut health benefits galore:

In baked goods. Walnuts are a great addition to baked goods, including brownies and cookies. They taste especially good in quick breads like this olive oil maple quick bread or this banana bread.

With meat. Add a coating of walnut flour or crushed walnuts to your favourite protein to elevate it. According to Frimpong, use it to "bread chicken or fish to give it [a] crunch," then prepare the protein as usual. Try these fish fillets from MyRecipes with a lemony walnut crust. A different choice is to merely incorporate walnuts into a dish (or use them as a garnish), like in this tahini, walnut, and caramelised onion chicken salad.

In pesto. No pine nuts? No problem. Use walnuts instead for a unique take on pesto and enjoy with crusty bread.

In yogurt. The simplest way to incorporate walnuts into your routine is by doing this. Frimpong advises tossing them into a yoghurt parfait or using them as a topping. They are also useful as a garnish for smoothie bowls and oatmeal, such as this carrot cake smoothie bowl with lots of vegetables.

As a meat substitute. Walnuts, when finely diced, perform surprisingly well as a meat substitute due to their slightly chewy and meaty texture. Not persuaded? Check out this walnut Bolognese recipe.