Walnuts For Health

About Walnuts


Walnuts are the seeds of the tree Juglans species. 2 major varieties of walnuts are cultivated for its seeds,

  • The English or the Persian walnut, from Juglans regia - native to India & Persia.
  • The Black walnut, from Juglans nigra - native to the USA.

The seeds have hard and wrinkled outer shell which remains enclosed in a green leathery inedible husk. The shells contain the kernels that are consumed and are partitioned centrally within. The seed is covered by a thin brown seed coat which is very rich in antioxidants and also helps prevent the oil rich seed from going rancid.

The black walnut has an extremely hard shell and for this reason it is not grown commercially. Various hybrids of the English variety are grown commercially.

China is the leading producer of walnuts followed by the US which is the largest exporter of walnut seeds. 90% of the walnuts are grown in California.


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Nutrients In Walnuts


Walnuts are a nutrient rich food. About 90% of their phenols, tannins and flavonoids are contained in the skin. Hence they should be consumed with the skin.

1 gram of walnuts deliver almost 70 units of polyphenols - the maximum among all the nuts. Also these polyphenols are from 2 - 15 times more potent than Vitamin E.

If you are avoiding eating walnuts thinking that the high calories or fat, worry no more, as it has been found that these saturated fats are not as harmful for the heart as those consumed from dairy and meat.

Walnuts are low in carbohydrates but very rich in Omega 3 essential fatty acids like alpha linoleic acid, linoleic acid and mono saturated fatty acids like Oleic acid.

Walnuts are very rich in energy and vitamin E and have good to excellent levels of many Bcomplex vitamins.
They have extremely high levels of manganese and copper, iron, magnesium and zinc and contain good amounts of selenium. They are very low in sodium but have decent amounts of potassium.
They have a decent amount of protein and fiber as well.
They are low in cholesterol and high in folates.

Eating just 1 ounce serving or 28 grams everyday will provide the daily requirement of :

  • over 90% of Omega-3 fatty acids.
  • 4 grams of Protein
  • 2 grams of Fiber
  • 10% of Magnesium & Phosphorus

With these amazing nutrients make it a point to eat walnuts for health everyday.


Walnut Kernel

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Nutritional Values For Black Walnut

Black walnut (Juglans nigra)

Nutritional value per 100 grams

(Source: USDA National Nutrient data base)

NUTRIENTS

  • Energy / 618 kJ / (148 kcal)
  • Carbohydrates / 9.91 g
  • Starch / 0.24 g
  • Sugars / 1.10 g
  • Dietary fiber / 6.8 g
  • Fat / 59.00 g
  • - saturated / 3.368 g
  • - monounsaturated / 15.004 g
  • - polyunsaturated / 35.077 g
  • - omega‑3 fat / 2.006 g
  • - omega‑6 fat / 33.072 g
  • Protein / 24.06 g
  • Water / 4.56 g

Nutrient / Amount / Daily Value %

  • Vitamin A equiv / .2 μg / (0%)
  • Vitamin A / 40 IU
  • Thiamine (vit. B1) / 0.057 mg / (5%)
  • Riboflavin (vit. B2) / 0.130 mg / (11%)
  • Niacin (vit. B3) / 0.470 mg / (3%)
  • Pantothenic acid (B5) / 1.660 mg / (33%)
  • Vitamin B / 60.58 / (45%)
  • Folate (vit. B9) / 31 μg / (8%)
  • Vitamin B / 120 μg / (0%)
  • Vitamin C / 1.7 mg / (2%)
  • Vitamin D / 0 μg / (0%)
  • Vitamin D / 0 IU / (0%)
  • Vitamin E / 1.80 mg / (12%)
  • Vitamin K / 2.7 μg / (3%)
  • Calcium / 61 mg / (6%)
  • Iron / 3.12 mg / (24%)
  • Magnesium / 201 mg / (57%)
  • Manganese / 3.896 mg / (186%)
  • Phosphorus / 513 mg / (73%)
  • Potassium / 523 mg / (11%)
  • Sodium / 2 mg / (0%)
  • Zinc / 3.37 mg / (35%)

Nutritional Values For English Walnuts


English Walnuts (Juglans regia)

Nutritional value per 100 g.

(Source: USDA National Nutrient data base)

Principle / Nutrient Value / Percentage of RDA

  • Energy 654 / Kcal / 33%
  • Carbohydrates / 13.71 g / 11%
  • Protein / 15.23 g / 27%
  • Total Fat / 65.21 g / 217%
  • Cholesterol / 0 mg / 0%
  • Dietary Fiber / 6.7 g / 18%

Vitamins

  • Folates / 98 µg / 24%
  • Niacin / 1.125 mg / 7%
  • Pantothenic acid / 0.570 mg / 11%
  • Pyridoxine / 0.537 mg / 41%
  • Riboflavin / 0.150 mg / 11.5%
  • Thiamin / 0.341 mg / 28%
  • Vitamin A / 20 IU / 0.5%
  • Vitamin C / 1.3 mg / 2%
  • Vitamin E / 20.83 mg / 139%
  • Vitamin K / 2.7 µg / 2%

Electrolytes

  • Sodium / 2 mg / 0%
  • Potassium / 441 mg / 9%

Minerals

  • Calcium / 98 mg / 10%
  • Copper / 1.5 mg / 167%
  • Iron / 2.9 mg / 36%
  • Magnesium / 158 mg / 39.5%
  • Manganese / 3.4 mg / 148%
  • Phosphorus / 346 mg / 49%
  • Selenium / 4.9 mg / 9%
  • Zinc / 3.09 mg / 28%

Phyto-nutrients

  • Carotene-ß / 12 µg
  • Crypto-xanthin-ß / 0 µg
  • Lutein-zeaxanthin / 9 µg

Apple Walnut Bread

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A Cautionary Note

If you are allergic to walnuts and develop allergies like abdominal pain, vomiting, inflammation of the mouth, lips, throat, or develop breathing difficulty etc AVOID them and all foods containing walnuts


Uses Of Walnuts

They are normally eaten alone or roasted and salted.
They are added to yogurt and toppings for snacks, salads, desserts and ice creams.
Also used in bakery biscuits, cakes muffins etc.
Walnut butter is especially useful for those suffering from peanut allergy.


Rhubarb Walnut Muffins

Source

Storage Of Walnuts

Walnuts are stored best at temperatures of -3 to 0 degrees C and low humidity for the best storage times.

Temperatures in excess of 30 degree C and humidity of 70% + can spoil them very fast. At 75% humidity aflatoxins are released by the molds that develop.

Shelled walnuts should be stored in airtight containers in the fridge or better still in the freezer compartment where they stay good for 6-12 months.

To store, choose only hard, bright looking and those nuts that feel heavy when held.


Walnut Oil

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Benefits Of Walnut Oil

Walnut oil has all the nutrients that walnuts have. The only difference is that it is more concentrated source of all those nutrients.

35 grams of walnut oil is equivalent to 50 grams of walnuts in nutritional value.

1 tbsp of walnut oil gives 1.4 grams of alpha linoleic acid(ALA), the essential fatty acid. The daily requirement of ALA has been estimated at 1.6 gms for men and 1.1 gms for women.

Walnut oil should be used uncooked by topping salads, pizzas, sauces, also brushing on grilled fish & meat.

Walnut oil also provides all the health benefits that walnuts provide and now that you know the benefits of walnut oil, do try to incorporate it in your diet.


Benefits Of Walnuts For Health

  • The high levels of omega-3 controls tantrums and excessively hyperactivity of children and helps them to sleep better as well.
  • The anti inflammatory property of walnuts benefits in asthma, rheumatoid arthritis, eczema and psoriasis.
  • The ellagic acid content protects against cancer and boosts the immune system.
  • Walnuts help in weight reduction, reduce LDL cholesterol and total cholesterol, increase HDL.
  • It controls blood sugar and benefits diabetics by improving the blood flow.
  • They decrease the risk of heart disease, type 2 diabetes, gall bladder stones, improve the elasticity of the blood vessels and reduces plaque formation in the arteries.
  • The ellagic acid has anti viral, anti bacterial, anti septic and anti inflammatory properties.

With such a wide variety of health benefits make it a routine of eating some walnuts for health daily.


Walnut-Bourbon Banana Bread

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Some Specific Uses Of Walnuts To Improve Health


  • To Improve Strength In Old People

Give 8 walnuts, 4 almonds and 10 currants or sultanas every morning to eat, followed by a glass of warm milk. It improves strength radically.

  • To Improve Brain Power/Memory

Walnuts are a wonderful brain food. Eat them daily.

  • Renal Stones

Grind walnuts along with the skin. Take 1 tsp every morning and evening for some days with water. It removes kidney stones.

  • Bed Wetting

Give such children 2 walnuts and 20 raisins everyday for 2 weeks to get rid of this habit.

  • Colic pain during loose motions

Grind 1 walnut with water to make a paste and apply this paste on the navel for relief.

  • Tuberculosis

Take 3 walnuts and 5 cloves of fresh garlic. Grind them well. Roast this paste in 1 tsp of cow's ghee and then eat once daily. It cures.

  • Pimples

Eat 5 walnuts daily.

  • White Spots On Skin

It is believed that regular consumption of walnuts cures white spots.

Walnut Crusted fish Recipe

Fudgy Brownies Recipe

How Walnut Oil Is Made

© 2012 Rajan Singh Jolly

More by this Author


Comments 54 comments

dhannyya profile image

dhannyya 4 years ago

great hub dear..voted up


tammyswallow profile image

tammyswallow 4 years ago from North Carolina

I am glad you find things that are healthy that actually taste good. I didn't realize walnut oil was available. I have been enjoying coconut oil. Great hub. You always present the best information!


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Tammy, glad you could find something of usefulness in this hub. Thanks for appreciating the effort. Your visit is always a pleasure.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

dhannya, glad you liked the hub.

Thanks for the vote and support.


Harsha Vardhana R profile image

Harsha Vardhana R 4 years ago from Bangalore

Thanks for all the useful info.

Walnut is a great brain food. For vegetarians who are reluctant to take cod-liver oil pills for omega-3 fatty oils, it is an excellent substitute!

Walnut oil is completely new to me.

In India, is Kashmir the main producer?


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Harsha, Jammu and Kashmir produces the maximum quantity of walnuts, in India. It is a great brain food no doubt.

Thanks for reading and sharing your views.


MsDora profile image

MsDora 4 years ago from The Caribbean

Thanks for these detailed benefits of walnuts. I like walnuts and I like fish; so imagine how much I like the recipe that blends both. Voted up and useful!


DFiduccia profile image

DFiduccia 4 years ago from Las Vegas

Great hub--useful and interesting--voted up.

DF


Jools99 profile image

Jools99 4 years ago from North-East UK

Rajan, I love walnuts, one of my favourites. It's so good to know they;'re pretty good for me (but maybe I shouldn't eat them so much in coffee and walnut cake) :o)

Voted up etc.


Aki Macropoulos profile image

Aki Macropoulos 4 years ago from Greece, Austria, Germany, Kosovo

Great article Rajan. If you read my hub few days age you will see that I also recommend walnuts for lowering bad cholesterol http://hubpages.com/health/How-to-lower-your-chole...


Ruchira profile image

Ruchira 4 years ago from United States

needless to say it again, Rajan. This was such an informative hub. I did not know about white spots on skin...my kid has some 'cause of swimming and chloring. Will start on walnuts and also with summer holidays here...gotta make him sleep more so, walnuts will be good.

thank you once again, rajan. voted up as interesting and useful. sharing itacross.


Pamela N Red profile image

Pamela N Red 4 years ago from Oklahoma

I love walnuts and eat them everyday. I store them in the freezer. I read they were brain food and I can always use that.


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico

I am a declared walnut fan and I eat them regularly. It is amazing how they enhance the flavor of almost every dish/salad/dessert one can imagine -either savory or sweet, it doesn´t matter. Besides adding great flavor they add great nutrients and fiber to our diets, if only they didn´t have so much fat….. I always eat not more than 6 walnut halves at a time, I tend to get pimples from nuts in general and it is not pleasant.


cclitgirl profile image

cclitgirl 4 years ago from Western NC

Raman, what a great hub here! I have a black walnut growing in my yard.my husband and I spent an hour just breaking open about 20 of them! He had to get a hammer and vise grips just to get them to break open. But it was a fun little adventure and the nut inside was so good! It's even better after reading all the benefits they have in this hub. Fantastic job on this. Many votes.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

I'm glad you like the recipe, MsDora. Hope you try it too. I'm happy my effort has been fruitful.

Thank you very much for reading and voting.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ DF - Glad you like & appreciate the info. Thank you.

@ Jools - Walnuts are good for us provided we are not allergic to it. Thanks for the visit and votes. Glad to see you.

@ Aki - I read your hub and I left a comment on it. I'm thankful to you for sparing time to read, appreciate and comment on this hub. Thank you.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Ruchira - I'm glad you found something that you could use walnuts for. Thanks for reading, voting and sharing it. It is always a pleasure to see you. Thanks for the support.

@ Pamela - Yes, walnuts have always been touted a brain food along with almonds. I'm glad you love them. Thanks for giving the hub a read and sharing your views.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Claudia - Glad you use walnuts daily in your diet. I agree they're a bit high in fat. Maybe, you could reduce some other food that has high fat to prevent the pimple breakout and keep on getting the benefits as well.

Thanks for your input. I appreciate your reading and commenting. Nice to see you here.

@ Cyndi - I'm glad you could break as many as you did. They are pretty hard. Glad you liked the hub and thanks for the read and votes.

Your reference to black walnuts made me realise I'd forgotten to add its nutrient composition table. I'll do it right away. Thanks.

It is always a pleasure to see you around.


Vinaya Ghimire profile image

Vinaya Ghimire 4 years ago from Nepal

Rajan, your hubs are always useful and informative.

Voted up, socially shared!


carriethomson profile image

carriethomson 4 years ago from United Kingdom

amazing uses and benefits of walnuts...........and thanks for the long list of nutrients present in it.....nowon wards i am going to intake daily wholesome of walnuts.....


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

I'm glad the effort has paid off in terms of appreciation. I'm sure you will reap the health benefits of walnuts if you take them daily.

Thanks for stopping by. Appreciate your input.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Vinaya, thanks for liking and appreciating the effort. Also for voting and sharing it.

Your visit is always welcome and appreciated.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Vinaya, thanks for liking and appreciating the effort. Also for voting and sharing it.

Your visit is always welcome and appreciated.


Vellur profile image

Vellur 4 years ago from Dubai

Walnuts are very good for health and a tasty treat.I got to know all the benefits of walnut through your hub. The recipes are great.Thanks for this wonderful hub. Voted up.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Glad you found the hub informative, Vellur. Do try the recipes. The fish one is great. Thanks for liking the hub and voting.


alocsin profile image

alocsin 4 years ago from Orange County, CA

We always have a supply of these nuts to munch on because we like the taste. I'm glad to learn it has all these benefits as well. Voting this Up and Useful.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

I would rate walnuts the best among all nuts on the basis of the health benefits. Nice to know you appreciate the benefits, Alocsin.

Thanks for stopping by and leaving your comments as well.


Eric Calderwood profile image

Eric Calderwood 4 years ago from USA

I love walnuts and eat them often. As always, when I read one of your hubs I come away with much more information than I knew before. I will try to get my kids to eat more walnuts now.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

That's a great compliment, Eric and I thank you from my heart. I'm pretty sure incorporating walnuts into the diet will bring better health to the kids as well.

Thanks for reading and being such a wonderful support.


katyzzz profile image

katyzzz 4 years ago from Sydney, Australia

Fantastic hub, well done, walnuts are even more nutritious than I thought


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Katyzzz, for reading and appreciating.


Dr Funom Makama profile image

Dr Funom Makama 4 years ago from Europe

Fantastic hub. What a wonderful share... Thank you


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Dr Funom. It gives great pleasure to know you appreciate the info. Appreciate your sparing time to read.


starstream profile image

starstream 4 years ago from Northern California

Your article is greatly appreciated and gives us more insights into the nutritional value of the walnut. I want to make some walnut bread soon.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

starstream, nice to know you like the information given here and appreciate your comments. Hope you like the walnut bread too.

Thanks for stopping by.


CyberShelley profile image

CyberShelley 4 years ago

Hi Rajan, A Chinese doctor told me to give my Mother, 8 walnuts every night and she must rub the inside of each ankle, just below the ankle bone each night, to help with bladder control. It worked to my Mother's delight.


sgbrown profile image

sgbrown 4 years ago from Southern Oklahoma

I love walnuts, and eat them often. I am so glad to hear how good they are for us. I will see that we eat them much more often. Wonderful detailed information and videos. Great job! Many votes and socially sharing. Have a wonderful day! :)


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Shelley, this is wonderful news. It should help out those who need this. Thanks for sharing such useful information.

Thanks for stopping by.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Sheila, I'm glad you like the hub and the videos. Armed with the info you must be so happy that you eat them as often as you do.

I appreciate your kind comments, votes and thanks for sharing it.

I hope you have a great day too.


naimishika profile image

naimishika 4 years ago from India

Wow! nice and delicious hub. I like walnut


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thank you naimishika. I appreciate your visit.


ARUN KANTI profile image

ARUN KANTI 4 years ago from KOLKATA

WALNUT AND ALMOND are great combinations for health benefits.

Thanks for this wonderful hub. Voted up


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks and I'm glad you like the information, Arun.


Peggy W profile image

Peggy W 4 years ago from Houston, Texas

We generally keep walnuts in our home as well as pecans and other nuts. They do keep well if frozen as you mentioned. We also have walnut oil which is wonderful to use mixed with vinegar and herbs as a salad dressing. I knew that they were a healthy food source but learned more by reading your hub. Up votes and sharing.


FreezeFrame34 profile image

FreezeFrame34 4 years ago from Charleston SC

Great informative hub! I remember cracking open walnuts right off the tree growing up. I craved walnuts a few weeks ago; in fact, my body must have been missing some vital nutrients! The pictures and recipe ideas are great! I'm referencing this because I'm sure I will need it again!


dghbrh profile image

dghbrh 4 years ago from ...... a place beyond now and beyond here !!!

Very well informed hub...... thanks for sharing this one. Votes up and sharing to the world.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Peggy - Hot temperatures are bad for any of these nuts since they are rich in fats and can go rancid very fast. Freezing is the best option to make them last. Glad you gained more info reading this. Thanks for the votes and sharing.

@ FreezeFrame - It has been found that when the body craves certain foods it is missing certain vital nutrients that those foods provide. I'm thankful for your appreciation and comments. Thanks for coming by.

@ deergha - Nice to know you like the information. Thanks for reading and sharing it too.


compu-smart profile image

compu-smart 3 years ago from London UK

I'm not a walnut fan but I do eat them (nuts) near enough everyday because of their health benefits.

I also alternate from walnuts, Brazil,to hazelnuts and Almonds for a variety of health benefits from each nut.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

compu-smart, I'd say you're doing the right thing by having a variety of nuts to get the different nutrients in each of them.

I appreciate your stopping by and commenting.


younghopes profile image

younghopes 3 years ago from India

i simply love walnuts, i can eat them at anytime, but indeed that has been because of my taste, but now thanks to you i even know of its so many benefits too. Thanks for this, sharing it


DonnaCSmith profile image

DonnaCSmith 3 years ago from Central North Carolina

I add a handful to my oatmeal for breakfast. You have introduced me to some benefits I didn't know about. Thanks!


Hezekiah profile image

Hezekiah 3 years ago from Japan

Thanks for the tips, I love walnuts especially in cake, and know they are healthy. I just don't like them getting stuck in my teeth.


Alphadogg16 profile image

Alphadogg16 3 years ago from Texas

A very interesting and informative hub rajan jolly. Unfortunately I can never experience the health benefits of walnuts as I am deathly allergic. Still voted up on your hub.


younghopes profile image

younghopes 3 years ago from India

What an informative hub, i loved reading and knowing so many benefits of walnut, i never knew it can help in treating bedwetting too, voted up and shared

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