What Is The Nutritional Value Of Walnuts?
By Fred Herman
Nutritional Value Of Walnuts
Nutritional Value And Health
Walnuts are nuts that are very nutritious and good for health. Walnuts have a long history, popular in countries like the US, Russia, China, etc. Try to find out why this fruit is so popular and what its effects are
The walnut tree belongs to the group of perennial woody trees in the order Fagales, the height of the tree can be up to 20m. The fruit has a softshell, the inside of the seed is a hard yellow-brown shell, and the inner kernel contains a lot of oil, wrinkled like a brain. Walnuts are commercially available in unprocessed or roasted form, with or without added salt.
Nutritional composition of walnuts
Eating walnuts can improve brain health and prevent heart disease and cancer. Walnuts are often eaten alone as a snack but can also be added to salads, kinds of pasta, breakfast cereals, soups, and baked goods. It was also once used to make walnut oil, an expensive cooking oil often used in salad dressings. Walnuts are made up of 65% fat and about 15% protein. It's low in carbs - most of which include fiber. 30 grams of walnuts contain the following nutrients:
• Calories: 185
• Water: 4%
• Protein: 4.3 grams
• Carbs: 3.9 grams
• Sugar: 0.7 grams
• Fiber: 1.9 grams
• Fat: 18.5 grams
Fat: Walnuts contain about 65% fat by weight. Like other nuts, most of the calories in walnuts come from fat. This makes them energy-dense, high-calorie food.
Walnuts are also rich in monounsaturated, and polyunsaturated fats, and protein. This fruit is famous for a long time as a food rich in energy and high in fat. However, these are all very good fats for heart health.
Although walnuts are rich in fat and calories, studies indicate that they do not increase the risk of obesity when replacing other foods in the diet. Walnuts also contain more polyunsaturated fats than other nuts. The most common is an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of the healthy omega-3 fatty acid alpha-linolenic acid (ALA), which makes up about 8%-14% of the total fat content. ALA is particularly beneficial for heart health. It also helps reduce inflammation and improves the composition of fats in the blood. Furthermore, ALA is a precursor to the long-chain omega-3 fatty acids EPA and DHA, which have been linked to many health benefits.
Walnuts are significantly higher in omega-3 fats than any other nut, providing 2.5 grams per 1 ounce (28 grams). Plant-based omega-3 fats are called alpha-linolenic acid (ALA). It is an essential fat, which means you must get it from your diet.
Observational studies have shown that a daily gram of ALA reduces the risk of death from heart disease by 10%.
Vitamins and Minerals
Walnuts provide several vitamins and minerals, including:
Copper: This mineral promotes heart health. It also helps maintain the function of bones, nerves, and the immune system.
Folic acid: Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy can cause birth defects.
Phosphorus: About 1% of the body is made up of phosphorus, a mineral found mainly in bones.
Vitamin B6: This vitamin may boost the immune system and support nerve health. Vitamin B6 deficiency can cause anemia.
Manga: This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables.
Vitamin E: Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol.
Health benefits of walnuts
Improve heart health:
Walnuts have been considered heart-healthy nuts. Studies over the decades have shown that walnuts have countless heart benefits and are more effective than any other nut on earth. These benefits come from the omega-3 fatty acids, minerals, vitamins, and antioxidants found in the walnuts themselves.
Omega-3 fatty acids are known for their effectiveness in preventing blood clots, the main cause of heart attacks. Combined with fiber, omega-3 fatty acids also reduce levels of LDL (low-density lipoprotein), also known as "bad cholesterol," which is one of the factors that affect heart health. Arrhythmias or irregular heartbeats can also be treated with the right amount of omega-3 fatty acids. The US Food and Drug Administration (FDA) has declared that walnuts are heart-healthy food and should be added to a nutritious diet to protect heart health.
According to a study published in the Asia Pacific Journal of Clinical Nutrition, the habit of consuming nuts has the effect of increasing energy consumption at rest.
In a trial comparing weight loss in people who used a diet with or without walnuts, the results showed that a diet with a moderate amount of walnuts had a significant effect on weight loss. more fruitful.
Effect on gallstone disease:
According to another study also in the American Journal of Clinical Nutrition, regularly eating walnuts has a lower risk of having to have a gallbladder removed. Among more than 1 million study participants over 20 years, women who consumed more than 5 ounces of walnuts (142 grams) per week had a significantly reduced risk of cholecystectomy compared with women who ate more than one ounce of walnuts. less than 1 ounce (28.35 grams)/week.
For bones and joints:
Walnuts contain a lot of trace elements like copper. Severe copper deficiency has been shown to be associated with decreased bone mineral density and an increased risk of osteoporosis.
Copper also plays an important role in maintaining collagen and elastin levels, which are structural components of the body. Without enough copper, the body cannot replace damaged connective tissue or collagen. As a result, it leads to many disorders such as loss of joint mobility.
Walnuts are also extremely rich in manganese. This is an ingredient that has the ability to prevent osteoporosis when combined with calcium or copper.
Magnesium, another mineral in walnuts, is also involved in the composition of bones and helps in the absorption of calcium into the bones.
How many walnuts should you eat a day?
Nutrition experts recommend: the average person should only consume from 6 to 10 walnuts a day. However, it depends on each object that the amount is adjusted to be the most accurate and effective.
With the elderly:
6 – 9 walnuts a day are recommended for older adults. Using it in moderation and properly will help positive energy be loaded into the body to the maximum. At the same time, it reduces stress, stress, regulates nerves, and is an effective antioxidant.
With pregnant women:
Pregnant women are often subject to relatively complex diets. Therefore, mothers need to know how to select nutritional information and follow it, to avoid adverse effects on the health of the fetus. Nutritionists recommend that pregnant women eat only 6 to 8 walnuts per day.
The source nutrients in walnuts will be absorbed by the mother's body, then transmitted to the fetus, helping the fetus to focus on brain development. At the same time, support the mother to reduce pressure, and prolonged stress; blood circulation is improved, digestion is improved;…
Mothers should also provide additional nutrients for the baby by arranging a daily serving of 4 to 6 walnuts. This is the most reasonable amount, helping the baby to absorb maximum positive energy, have fun and learn; improve cardiovascular health. At the same time help children grow up smarter and healthier.
For people on a weight loss regime:
Walnuts are healthy food for people who lose weight, second only to almonds. Studies show that walnuts are the perfect replacement for the unhealthy snacks that are rampant and only give you temporary hunger relief.
People who are on a weight loss regime should only use 9g of walnuts per day. Those 9 grams need to be divided equally among 3 necessary meals: morning, lunch, and dinner. Walnuts are easy to create a feeling of fullness and fullness. Therefore, you should eat 30 minutes before your main meals to achieve the best weight loss effect.