Walnuts For Health
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.
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.
Nutritional Values For Black Walnut
Black walnut (Juglans nigra)
Nutritional value per 100 grams
(Source: USDA National Nutrient data base)
- 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%
- 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%
- Sodium / 2 mg / 0%
- Potassium / 441 mg / 9%
- 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%
- Carotene-ß / 12 µg
- Crypto-xanthin-ß / 0 µg
- Lutein-zeaxanthin / 9 µg
Apple Walnut Bread
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
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.
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
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.
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.
Eat 5 walnuts daily.
- White Spots On Skin
It is believed that regular consumption of walnuts cures white spots.
Some Recipes With Walnut By Other Hubbers
- How to Make Nocino (Green Walnut Liqueur) - Recipe with Pictures
Easy-to-follow guide with pictures on how to make nocino, or Italian green walnut liqueur (also known as orahovica or orahovac in Croatian, or liqueur de noix in French).
- How to Make Egg-less Walnut Cookies
These Egg-less walnut cookies are easy to make and serves as a great tea-time snack.
- Green Walnut Preserves Recipe (with Pictures)
In addition to making nocino, an Italian liqueur, fresh, green walnuts can also be used to make a delicious Armenian preserve. Like with nocino, the white/green fresh walnuts turn a dark mahogany brown, and, preserved in syrup, have a delicious,...
Some Of My Other Hubs On Healthy Foods
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- Brussels Sprouts Health Benefits
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- Flax Benefits And Health Benefits Of Flaxseed Oil
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Walnut Crusted fish Recipe
Fudgy Brownies Recipe
How Walnut Oil Is Made
© 2012 Rajan Singh Jolly