Walnuts: properties and benefits of food that is allied to the heart and mind
Dried fruit has long been known for its many virtues and beneficial effects on our health. Today we will discover in particular all the properties and extraordinary benefits of walnuts, one of the most popular varieties also for its taste that combines perfectly with many sweet and savory recipes. In general, nuts have been placed on the list of foods that are good for the heart and lower cholesterol, as you can see in this short video:
The different varieties of nuts
Walnuts are the fruit of the homonymous tree, the walnut, native to Asia. The part we consume is called the kernel, while the specific name of the shell that keeps it is hull. When the husk is still green, it means that the fruit is not ripe: in fact, you have to wait for it to darken and dry in order to fully enjoy the walnut.
Also, not everyone knows that there are many varieties of this dried fruit. In fact, their nutritional and beneficial properties may change slightly along with their flavor, which makes their use in cooking more specific. The most internationally known nuts are the Macadamia, famous for fighting aging, those of Brazil, effective against free radicals, and also the Pecan variety, which comes directly from North America known for its antioxidant qualities. Then, there are the red walnuts, with the characteristic color of the kernel, and the Kemiri ones, used above all in the world of cosmetics. In Italy, the most valuable walnut is the one originally from Sorrento.
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Nutritional values
Walnuts are considered to be a very energetic food and, therefore, also caloric. In fact, about 650 calories are contained in 100 grams. However, the number of calories can change depending on the variety of this dried fruit. For example, Macadamia nuts, with around 718 calories per 100 grams, are more caloric than pecans at 690 calories.
In general, it can be said that to take on the properties and enjoy the benefits of walnuts, a small amount must be consumed per day. This dose varies according to the person and the lifestyle, but it is usually recommended to eat a maximum of 6 or 7 walnut kernels, which correspond to about 30 grams. It would be preferable to choose them as a mid-morning and / or mid-afternoon snack, because they are able to "break" the hunger of those hours that separate us from lunch and dinner and provide us with the energy we need for work or sports.
The properties of walnuts
Although there are different types, all walnuts remain famous for their multiple properties that make them one of the allied foods for our health. First of all, they are rich in those fats considered good, especially Omega 3 and Omega 6. These essential polyunsaturated fatty acids are real allies for the proper functioning of the cardiovascular system and help to lower and keep the cholesterol level under control. .
Then, this dried fruit contains many proteins and multiple mineral salts, among which iron and magnesium stand out, which are essential for the balance of the nervous system and to counteract mental and physical fatigue. Among its nutritional principles we cannot forget the different vitamins that act to the benefit of many aspects of health. For example, vitamin E fights free radicals and delays the aging of cells and the body, while vitamin B6 is perfect against mood disorders such as depression and that B9, also known as folic acid, is an excellent help for pregnant women because it promotes the production of hemoglobin.
Finally, one of the lesser known properties of walnuts: melatonin. This hormone helps with insomnia and an irregular or disturbed sleep cycle, so eating a small dose of nuts before bed can prove to be really helpful.
The health benefits of walnuts
As we have seen, walnuts are really rich in positive properties for the well-being of our body and translate into particular benefits that involve different aspects of health. Here are what they are:
- True friends of the heart
Along with hazelnuts, walnuts are recognized as one of the most effective foods for the heart system. In fact, thanks to their content of good polyunsaturated fatty acids, such as "Omega 3 and" Omega 6, they help prevent cardiovascular diseases, such as heart attack, stroke and arteriosclerosis, keep high blood pressure monitored and lower bad cholesterol in the blood. in favor of the good one.
- They help the immune system
It has been noted that the consumption of walnuts is very favorable to the entire immune system. In fact, thanks to the ellagic acid and the many antioxidants contained in them, they are able to strengthen the immune system and better protect the body from certain diseases, especially those flu.
- One of the foods of the mind and good humor
Also thanks to Omega 3 and Omega 6 fats, vitamin E and melatonin, walnuts have been recognized as highly beneficial for neuronal function. All this means that they help develop memory and promote short-term learning. Then, they have a mild antidepressant effect, the production of serotonin, a substance linked to mental well-being.
- They favor recovery after physical exertion
We have already mentioned that nuts are a particularly energetic food. This is because they are rich in protein and arginine, an amino acid useful for dilating blood vessels. These nutritional principles make this dried fruit very suitable for athletes and for those who need a considerable amount of energy for both physical and mental effort, such as study.
- Famous for their anticancer properties
Finally, many scholars have included walnuts on the list of anticancer foods. This beneficial effect is due to their content of antioxidants and Omega 3 fatty acids and would be seen especially in the case of breast cancer or prostate cancer.
The cosmetic benefits of walnuts
In addition to all the positive effects on our body, walnuts can also be excellent allies in terms of beauty. In this field, however, there is a tendency to use the oil, which is obtained from them through the cold pressing of the kernels and which leads to remarkable results in the care of skin and hair.
Let's start with the well-being of the foliage, severely tested by various elements such as climate change, humidity and pollution. Walnut oil has a high level of unsaturated fats and can be used as a hair mask before shampooing because it can give strength and shine to the lengths. In addition, it is effective against some scalp disorders, such as dermatitis and dandruff. .
As for the skin, however, many choose to add this oil to traditional moisturizers for the care of dry skin. However, it is especially in the presence of oily skin that it reveals all its powerful benefits. In fact, it has antibacterial properties and astringents useful in fighting acne and the imperfections that derive from it.
Finally, walnut oil can be added or can be found in numerous tanning creams because, if on the one hand it stimulates the production of melanin, on the other it hydrates the skin protecting it from the sun's rays and counteracting aging due to the action of free radicals.
Walnut oil can be found in herbalist shops, organic stores or online. We recommend 100% natural Aromatika Walnut Oil, available on Amazon for only € 10.99. This product is very useful in various beauty treatments for skin and hair, as well as being appreciated as a base oil for massages.
How to consume walnuts
Certainly, walnuts are not only famous for all their health properties and qualities, but also for their unmistakable flavor. Precisely this aspect makes them perfect to be added to numerous sweet and savory cooking recipes. They are excellent to be consumed at breakfast with yogurt and fresh fruit, to be added to autumn or winter dishes based on pasta or rice or to summer salads, or to be enjoyed alone as a snack. Obviously, the recipes that see them as protagonists most of all are the sweet ones for the preparation of cakes, biscuits, puddings and chocolate bars.
Finally, as a derivative, walnut milk should not be forgotten, because it preserves all the virtues of the fruit. You can find it on the market or prepare it at home, leaving a part of walnuts to rest in three quarters of water overnight. composed with a colander.
Contraindications
The first aspect to pay attention to when consuming walnuts concerns, as we have already mentioned, the quantities. Being a very caloric fruit, it is necessary to limit the doses of nuts during the day to prevent them from compromising your diet, especially if you are on a diet.
In addition, it is good to remember that walnuts are, together with almonds and hazelnuts, one of the foods to which many people are allergic.A nut allergy is usually discovered in babies, when they show symptoms such as hives, swelling of the face and tingling after tasting them for the first time. However, there are people who have developed an intolerance or an allergy later in time.
As a particular side effect, these fruits can cause inflammation of the mouth and intestinal tract, causing episodes of diarrhea in subjects with a very sensitive gastrointestinal tract.
Finally, the consumption of walnuts is not recommended for those suffering from kidney failure, kidney stones and herpes.
For more information on walnuts, consult the Humanitas website.
