What are the benefits of walnuts? Walnut Nutritional Value

by Abbas Jahangir · June 15, 2024

Walnut, which is suitable for Turkish taste and has many benefits for human health with the nutrients it contains, is a miraculous food with a history of thousands of years.

What is Walnut?

Walnut (Juglans regia L.) is a type of hard-shelled fruit with a history dating back thousands of years, originating from the Mediterranean and Central Asia. There are approximately 18 species of walnuts, and the most commonly known ones are Juglans regia, which is referred to as “Anatolian walnut”, “Iranian walnut” and “English walnut”. It is thought that the homeland of the walnut, which spreads over a large area of the world, may be Iran or China. Today, walnuts are widely grown in Turkey and there are approximately 4.5 million walnut trees. With 120,00 tons per year, our country ranks third in the world in terms of walnut production. Walnuts, which are a very beneficial food for human health, are rich in omega3 and omega-6 fatty acids, which are an important part of our daily fat needs. Walnuts, which contain many vitamins and minerals as well as fatty acids, have high fiber content and antioxidant properties.

Nutrient Value of Walnuts?

Walnuts, one of the nutrients that are very beneficial for human health, consist of approximately 65% fat, 3% water, 5-15% carbohydrates and 15% protein.
1 serving of walnuts is approximately 30 grams (14 pieces) and 185 calories.

What Vitamins Are in Walnuts?

Walnuts are a source of various vitamins and minerals. The vitamins in walnuts are fat-soluble vitamins A and E, and water-soluble vitamins B1, B2 and C. In addition, walnuts contain folic acid, pantothenic acid and niacin, minerals; It also contains iron, magnesium, copper, zinc and phosphorus.

Vitamin E: Compared to other nuts, walnuts contain high amounts of a special form of vitamin E called gamma-tocopherol.
Vitamin B6: Walnuts are rich in vitamin B6, which strengthens the immune system and helps support the nervous system.
Folic acid: Walnuts contain plenty of folic acid, which is very important for baby development during pregnancy.
Phosphorus: approximately 1% of the body consists of phosphorus. Phosphorus, a mineral that plays a role in bone health, is also found in walnuts.

What are the benefits of walnuts?

The benefits of fresh walnuts, which are extremely nutritious, have been the subject of many studies for the last 50 years. Compared to other nuts, their high omega-3 fat content and antioxidant activity attract attention. The benefits of walnuts, which continue to be researched today, are noteworthy for their contribution to heart health, strengthening the immune system, chronic diseases such as obesity and blood pressure, and brain health:

Walnuts have an antioxidant effect: Walnuts have high antioxidant properties thanks to the vitamin E, melatonin and high polyphenols found in their shell. Studies in healthy adults have shown that consuming a meal rich in walnuts prevents oxidative damage caused by “bad” LDL cholesterol, which promotes atherosclerosis.
Walnuts are a source of Omega-3: walnuts have the highest amount of omega-3 among nuts. One serving of walnuts contains approximately 2.5 grams of omega-3 fat. The Omega-3 fat obtained from walnuts is called alpha-linolenic acid (ALA), and it is an essential fat to include in your diet. The daily requirement of alpha-linolenic acid (ALA) for women and men can be met with one portion of walnuts.
Walnuts reduce inflammation: Thanks to the polyphenols it contains, walnuts can help reduce inflammation caused by many diseases such as heart diseases, Alzheimer’s and diabetes. It is also known that omega-3 fat, magnesium and the amino acid arginine can reduce inflammation.
Walnuts support intestinal health: You must have a healthy intestine to protect your general health. For this reason, the intestinal microbiota, which plays a very important role in defending and fighting against diseases, must be strong. Beneficial bacteria and microbes in the intestine are directly affected by the food consumed. Walnuts are one of the foods that contribute to strengthening your microbiota. In a study, it was observed that in 194 healthy adults who consumed 1 portion of walnuts every day for eight weeks, there was an increase in the number of beneficial bacteria in their intestinal flora compared to those who did not consume walnuts.
Walnuts may reduce the risk of cancer: The polyphenol found in walnuts may provide protection against breast, prostate and colorectal cancers. It is converted by intestinal bacteria into a compound called the polyphenol urolithin. This compound has anti-inflammatory properties and may reduce the risk of cancer.
Walnuts help type 2 diabetes: Balanced, regular nutrition and weight control are very important in diabetic patients. Walnuts, which are rich in nutrients, help manage type 2 diabetes by providing weight control and reduce the risk of disease.
Walnuts help lower blood pressure: High blood pressure is a risk factor for many fatal diseases such as heart diseases, stroke and brain hemorrhage. Studies have shown a decrease of 0.65 mmHg in blood pressure in people following a Mediterranean diet containing walnuts.
Walnuts support a quality and healthy life: As we get older, it is quite normal to experience a decline in personal skills such as walking and running. It may be possible to live a better quality of life with adequate, balanced nutrition and regular exercise. A diet containing walnuts, which are high in calories but rich in fiber, fat, vitamins and plant compounds, can help maintain a person’s physical abilities.
Walnuts have benefits for the brain and walnuts support brain health: Studies on walnuts, which resemble the brain in shape, show that walnuts can actually affect brain health. By protecting the brain against inflammation, walnuts provide a significant reduction in rapid processing ability, mental flexibility and memory loss due to aging.
Walnuts support the male reproductive system: Walnuts help protect sperm by reducing oxidative damage. Thus, it supports the health of the male reproductive system by increasing sperm shape, vitality and motility.
Walnuts regulate cholesterol : When daily walnut consumption is sufficient, it prevents the risk of heart disease by reducing high “bad” LDL cholesterol and triglyceride levels.
Walnut protects skin health. Walnuts are rich in unsaturated fatty acids, including omega-3 ALA and omega-6 LA, both of which are essential for healthy skin. The omega-3 fatty acids it contains can fight inflammatory skin disorders and accelerate wound healing, while promoting skin growth. Walnut oil, obtained by pressing walnuts, contains high amounts of omega-6 fatty acids, which are found in the outermost layer of the skin.
Walnuts regulate sleep: melatonin hormone is the hormone responsible for maintaining the person’s biological clock rhythm. The melatonin hormone, which decreases as the body ages, causes insomnia and leads to the collapse of the person’s immune system. In people who consume walnuts, the melatonin level in the blood increases and sleep disorder problems disappear.

Apart from its commonly known properties, walnuts provide many benefits:

Kidney Stone Casting
diuretic
Asthma, chronic cough
Anemia
Sedative
weight gain
menstrual irregularities
Hair loss, dry hair and dandruff problems.
eyelid inflammations
Acne, pimple and herpes treatment.

Do Walnuts Make You Gain Weight?

Walnuts are a food high in fat and calories. Consuming more than necessary may cause weight gain. However, with sufficient consumption, it makes it easier to lose weight in a healthy way by creating a feeling of fullness thanks to its high fiber content.

How Should Walnuts Be Consumed?

When walnuts are consumed raw or roasted, the protein, fat, calories, fiber and carbohydrate values they contain almost do not change. For this reason, walnuts can be consumed individually as a snack or can be used as a wonderful flavor element and nutritional source by adding them to salads, meals, breakfast cereals, soups and baked goods. There are many alternative flavor ways in which walnuts can be used:

You can add finely ground walnuts to sauces that give flavor to meals and salads.
You can use large pieces of walnuts in your bread and buns.
You can add it to oats or yoghurt for snacks.
You can flavor pasta with walnuts.
You can crush walnuts thoroughly and use them as a coating on fish or chicken.
You can increase the nutritional value by adding walnuts to cold sandwiches.
You can fry it lightly in a pan and serve it with meat dishes.

Can Pregnant Women Consume Walnuts?

Adequate and balanced nutrition is very important for both the mother’s health and the baby’s development throughout pregnancy. Walnuts contain high amounts of folic acid and iron. Especially these two components have a positive effect on the development of the baby.

What to Consider When Purchasing Walnuts?

When purchasing walnuts, the contents of the package should be carefully checked to ensure that it does not contain any additives. Especially when purchasing roasted walnuts, smell, color and taste should be carefully checked, and if possible, purchases should be avoided from unreliable places.

What are the Side Effects of Walnuts?

As with many foods, excessive consumption of walnuts may cause some negative effects on human health:

High fat content causes weight gain.
Serious allergic reactions may occur in people with walnut allergies.
While its fibrous structure helps regulate the intestinal flora, excessive consumption can lead to diarrhea.