Walnut Benefits

Nutrient-dense walnut provides antioxidants, omega-3 fats, and other substances that may help prevent cancer, heart disease, and brain deterioration.

Large, common, forest deciduous trees, walnuts are generally provided in temperate countries but also in subtropical ones, namely in eastern Asia, Central America, western South America, and North America. There are roughly fifteen species in the genus Juglans, which includes walnuts.

The most significant species is J. regia L., which produces the English, Persian, or common walnut. It was most likely transported to Greece by migrant populations from ancient Persia, and then it spread across the Roman Empire. In order to differentiate the developing trees from the native American black walnuts, the early colonists from the United Kingdom carried seeds to North America and dubbed them “English walnuts.” Commercial English walnut cultivation can be found in the United States, France, Italy, Poland, Germany, Czech Republic, Bulgaria, Turkey, Chile, and the former Yugoslavia.

Why would Walnut be so good for you?

While this research is intriguing, it also raises the question of whether walnuts are unique in some way. In fact, it may be the types of oils in walnuts that make them special when it comes to cardiovascular health. Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids.

Many nuts (such as my favorites, almonds and cashews) are rich in monounsaturated fats, along with polyunsaturated fats. These are healthier types of fats than saturated and trans fats, but the specific combination of fats and polyunsaturated fatty acids contained in walnuts may be particularly good for cardiovascular health.

Tips for Including Walnut in a Healthy Diet

A great way to make it easier to eat more walnuts is by simply having them on hand. Be sure to add both roasted and raw walnuts to your kitchen staples, and consider trying them out in these nutritious and delicious ways that Kalloo and Peterson recommend:

• Toss a handful of walnuts into salad as a swap for croutons, or use them to top a veggie stir-fry.
• Fold chopped walnuts into the batter of pancakes, muffins or quick breads for the added health benefits.
• Mix chopped walnuts into unsweetened yogurt or your morning oatmeal and add fresh fruit for natural sweetness.
• If you are looking to cut back on your meat consumption, Peterson suggests swapping roughly chopped walnuts for ½ pound of ground beef in chili, tacos or spaghetti sauce. Our Celeriac and Walnut Tacos are a great place to start.
• Crush walnuts and swap them for traditional breadcrumbs in recipes like our Walnut-Rosemary Crusted Salmon.

Health Benefits of Walnut

Walnut trees (Juglans regia) produce the single-seeded fruits known as walnuts. Walnuts are frequently referred to as “brain food” because of their unique brain-like appearance inside a hard shell. Evidence suggests that people have been eating walnut trees for more than 10,000 years, making them one of the oldest tree meals. Despite being indigenous to Asia and North America, China currently produces the most walnuts worldwide.

The best strategies to grow walnuts without harming the environment have been the subject of extensive research by walnut farmers. In addition to being a perennial nut, walnuts may feed more people than plants with distinct growth seasons because they grow year-round.

1. Beneficial to heart health

Known as “good fats,” walnuts are a great source of heart-healthy monounsaturated and polyunsaturated fatty acids. These fats can support heart health maintenance.

2. High levels of antioxidants

Antioxidants are abundant in walnuts. Vitamin E and plant chemicals called polyphenols are the main sources of the antioxidant action. Consuming foods strong in antioxidant activity may lower your risk of developing some malignancies and heart disease, among other illnesses.

3. Maintains your satisfaction

Eating a few walnuts as a snack in between meals helps regulate and suppress appetite.

4. Assistance with normal bodily processes

Nutrients like magnesium and manganese can be found in walnuts. Although the body only needs trace amounts of manganese, it is crucial for the enzyme systems in the body as well as the proper operation of the brain and nervous system. Magnesium supports a healthy immune system and is essential for nerve and muscle function.

5. Walnut Encourages heart and brain health

Both omega-3 and omega-6 fatty acids can be found in walnuts. Both heart health and mental wellness are enhanced by these.

6. Mood enhancer

Deficits in omega-3 fatty acids have linked to depression. Eating walnuts on a daily basis has linked to mood regulation since they are abundant in healthy fats.

7. Walnut Supports the digestive system

Consuming nuts is an excellent method to increase your body’s intake of fiber, which can support gut health and digestive system maintenance. Walnuts have associated in studies with improved gut health by boosting the number of beneficial bacteria and promoting a healthy microbiome.

8. Walnut will increase your vitality.

First of all, if you experience the mid-afternoon slump, we understand. Secondly, you might want to try munching on walnuts rather than chocolate or chips. Without producing a sugar crash, their protein and fiber content will help you feel full and offer you a boost in energy.