Walnut is a fruit and an edible seed of any tree belonging to the genus “Juglans,” including butternut, black walnuts, and English walnuts. The walnut’s nutrient-dense meat has been precious since antiquity, providing nourishment from early times worldwide. One can easily see that the walnuts benefits are numerous.
This article will highlight the nutritional content of walnuts, their properties and uses, and some interesting facts about this nut that has been esteemed for thousands of years.
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Types of walnut
There are many different walnuts, but the most common ones are the English walnut, black walnut, and butternut.
- English walnut: The English walnut is the most popular type of walnut in the United States. They have light brown skin and a slice of creamy-coloured meat.
- Black walnut: The black walnut has a more rigid, thicker skin and a richer flavour than the English walnut.
- Butternut: The butternut is the most delicate of all the walnuts, with a thin skin and sweetmeat.
Walnuts are a good source of healthy fats, protein, and fibre. They also contain various vitamins and minerals, including vitamin E, folate, magnesium, potassium, and zinc.
Here are some of the critical nutrients in walnuts:
- Fiber: Walnuts provide 5 grams of fibre per ounce, 20% of the recommended daily intake. Fibre helps keep you full and satisfied after eating, and it also has a range of health benefits, including promoting heart health and reducing inflammation.
- Protein: Walnuts are a good source of protein, with 6 grams per ounce. Protein is essential for repairing and building muscle tissue. It’s also essential for maintaining a healthy weight since it helps you feel full and satisfied after eating.
- Vitamin E: Walnuts are a good source of vitamin E, providing 8% of the recommended daily intake per ounce. Vitamin E is a powerful antioxidant that helps protect your cells from damage. It’s also essential for maintaining healthy skin and hair.
- Folate: Folate is a B vitamin that helps the body form red blood cells. It also helps your body produce DNA, and it’s necessary for many biochemical reactions in the body.
You can use walnuts as toppings on salads or desserts, or you can eat them on your own as a nutritious snack. You can even grind them up into walnut butter or add them to homemade bread and cookies.
People have been eating walnuts for thousands of years, dating back to the Bronze Age. As a general rule, whole foods that have been around for a long time are very nutritious and beneficial to your health. For this reason, if you can, you should always try to buy whole foods whenever possible.
Nutritional benefits of walnut:
-Rich in monounsaturated fatty acids
-Good for cardiovascular health
-Lowers bad cholesterol and raises good cholesterol
-Boosts cognitive function
This is just one example of the numerous healthy walnut recipes that include this great nut: Walnut meat can make pesto, salad, tartines and even ice cream!
Adding a few walnuts to your breakfast can give you sustained energy throughout the morning. They are a great source of protein and fibre, and their healthy fats will keep you feeling full until lunchtime.
Ways to consume the walnut
If you buy a whole black walnut, crack it open by gently hitting it with a hammer or mallet. You can also find them already shelled in the store for your convenience. There are many ideas on how to consume this delicious nut:
• Use them as an addition to your breakfast cereals and oatmeal
• Make pesto with walnuts and basil
• Top your salads with them
• Add a few chopped walnuts to your bread or muffin batter before baking
• Make ice cream using milk, sugar, vanilla extract and black walnut meat. Mix well and put in the freezer for about 2 hours.
Walnuts Side Effects
Walnuts are safe for consumption, although it may be wise to avoid them if you have a nut allergy. In addition, they contain moderate amounts of oxalic acid, so people suffering from kidney stones should avoid consuming too many walnuts.
As one can see, the walnuts benefits include a healthy heart and weight loss. In addition, it is also an effective natural antidepressant and even helps prevent cancer, making it a delight for those who want to live a long and healthy life!
So the next time you’re at the store, make sure to pick up a few packages of walnuts. You can use them to make various tasty snacks and meals or enjoy them by yourself. Either way, walnuts have plenty of benefits when it comes to our health and wellbeing.
Walnuts are delicious and nutritious nuts that offer a variety of health benefits. They are a good source of protein, vitamin E, folate and healthy fats. There are many delicious walnut recipes you can eat them on their own as a snack or add them to your breakfast, lunch or dinner. Walnuts also have anti-inflammatory and cancer-preventing properties. Enjoy!