Category:
ORGANIC SEEDS, NUTS AND RELATED PRODUCTS
Sub Category:
ORGANIC NUTS
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Walnuts are seeds encased within the shell of a fruit that grows on walnut trees. The most common variety found in stores is the English walnut, also known as the Persian walnut, which originated in Persia and later spread across Asia and Europe. Walnuts have been enjoyed as a snack for thousands of years; in ancient Rome, they were even believed to counteract poison and treat skin conditions.
NUTRITIONAL INFORMATION
A single serving of English walnuts—roughly 1 ounce or about seven whole walnuts—contains:
•185 calories
•2.5 grams of monounsaturated fat
•1.7 grams of saturated fat
•4.3 grams of protein
•3.9 grams of carbohydrates
•1.9 grams of fiber
•0.7 grams of sugar
HEALTH BENEFITS
1.Heart Health
Eating walnuts may help reduce risk factors for heart disease by:
•Lowering LDL (bad) cholesterol
•Reducing inflammation
•Enhancing blood vessel function, which may reduce plaque buildup in the arteries
2.Cancer Prevention
Walnuts are packed with beneficial plant compounds that could support a cancer-preventive diet. They contain several bioactive components with potential anticancer effects, including, Phytosterols, Gamma-tocopherol, Omega-3 fatty acids, Ellagic acid and related compounds, various antioxidant polyphenols. Observational studies also suggest that regularly consuming nuts, including walnuts, may be linked to a reduced risk of colon and prostate cancers.
3.Brain Function
Research indicates that the antioxidants and anti-inflammatory polyphenols in walnuts may enhance brain function and help slow age-related mental decline. Cognitive functions impacted include memory and the ability to think clearly.
4.Gut Health
The bacteria and microbes in your intestines and gut play a vital role in your health. Studies reveal that walnuts can support gut health. In a clinical trial, adults who consumed walnuts daily showed improvements in their gut bacteria.
5.Lowers Risk of Diabetes
Walnuts and walnut oil are rich in antioxidants that can help lower blood sugar levels, potentially reducing the risk of diabetes. Research shows these antioxidants also have anti-inflammatory properties. While inflammation is the body’s natural response to stress and infection, it can sometimes lead to insulin resistance, which prevents the body from effectively using sugars. This, in turn, raises blood sugar levels and increases the risk of obesity and diabetes.
6.Skin Health
Research suggests that the fatty acids in walnut oil can be transformed by your body into essential compounds that contribute to skin structure. Scientists believe that a diet rich in omega-3 and omega-6 fatty acids, like those found in walnut oil, may boost skin health, promote faster wound healing, and help address issues like eczema, acne, and even certain skin cancers.
Walnut oil can also be applied directly to the skin. Its anti-inflammatory and antioxidant properties may help reduce signs of aging and provide relief for conditions like psoriasis.
HOW TO CONSUME WALNUTS
Enjoy walnuts on their own as a snack or add them as a crunchy topping to yogurt, stir-fry, veggie dishes, or even ice cream. For the best heart-health benefits, opt for unsalted walnuts that are raw or dry-roasted rather than oil-cooked ones.
Walnut oil is made from shelled walnuts that are ground, boiled, and pressed until a liquid oil is produced.
STORAGE
Walnuts contain a high amount of oil, which can cause them to go stale and develop a bitter taste if left in warm conditions. To preserve their freshness, store walnuts (shelled or unshelled) in an airtight container in a cool, dry spot. They can last up to 3 months in the refrigerator or up to a year if frozen.
PRECAUTIONS
If you have a tree nut allergy, walnuts are not for you.