Everything about walnuts - composition, benefits and daily allowance

Walnut, voloshsky, royal acorn, tree of life, food for the brain. The names are different, but we are talking about a walnut that is well known to us from childhood. Many people attribute almost fantastic properties to this product. K. Tsiolkovsky, for example, believed that the nut could even replace bread in the future.

World production of walnuts is almost 1 million tons per year. It is included in the menu of astronauts and athletes. However, can this type of nut be considered absolutely safe? In this article, we will objectively consider the properties and qualities of a walnut, tell its values ​​and possible harm to the body, formulate the main contraindications, and also designate the daily rate.

The most important thing about walnuts

Walnut is a long-lived tree. It begins to bear fruit only 12-15 years after planting. And it does it for about 2 centuries. True, after 80 years in slightly smaller volumes.

In Crimea, there is a thousand-year-old specimen, which still brings 150 thousand nuts annually.

If you have not met the plant itself in nature, then it will be easy to imagine how a nut grows. The principle is similar to the chestnut: first it blooms, then a fruit is formed from the flower in a thick green peel. After ripening, the shutters of the fruit open, and a brown stone in a hard shell falls to the ground. In this form, the nut is delivered to the consumer. We eat, in fact, the core of the bone.

100 g is 3-4 large nuts. Let's analyze them according to their composition:

• Protein - 17 g;
• Fat - 63 g;
• Carbohydrates - 12 g;
• Fiber - 6 g.

Vitamin and mineral structure

The vitamin and mineral structure of a walnut is presented in the table:

Amino acids

Amino acids (essential):

• Arginine;
• Leucine;
• Methionine;
• Tryptophan;
• Phenylalanine;
• Lysine.

Amino acids (non-essential):

• Glutamic acid;
• Aspartic acid;
• Proline;
• Glycine;
• Tyrosine.

Calorie content and glycemic index

The calorie content of a walnut varies depending on the variety and ranges from 680 to 840 kcal. The glycemic index is low - only 15 units. Gluten free.

Fatty acid

Walnuts include omega-3, omega-6, and omega-9 fatty acids. 50 g of the product covers the daily requirement of these substances for the body. It also contains saturated and polyunsaturated fatty acids:

• myristic;
• stearic;
• palmitic;
• linoleic;
• linolenic.

Important! In terms of the amount of nutrients, ripe nuts are superior to freshly picked ones.

Useful properties of walnuts

In 2011, scientist D. Vinson from the University of Scranton (Pennsylvania) spoke at a conference of the American Chemical Society, where he published the results of a comparative analysis of the beneficial properties of 9 types of nuts. According to the study, the amount of antioxidants that prevent the destruction of cells in the human body in walnuts is more than 2 times higher than in other species. You can see the results here.

In terms of the ratio of benefits and nutritional value, walnuts also significantly surpassed such nuts as cashews, almonds, pistachios. In addition, in terms of biological activity and protective properties, walnut is more than 10 times ahead of vitamin E. Note also that vitamin C in it is 50 times more than in citrus fruits, rose hips and even black currant. Therefore, the walnut can be safely called a universal prophylactic agent for any disease.

For metabolism

Athletes appreciate the nut for its ability to boost metabolism. It also significantly increases the production of protein in the body, which is beneficial for muscle mass. The composition of the nuclei helps the joints to cope with stress, relieves inflammation in them. The optimal amount of potassium (almost 30% of the daily value in 100 g of product) ensures the smooth functioning of all muscle groups and has an anticonvulsant effect.

For the cardiovascular system

In tandem with magnesium and alpha-linolenic acid (omega-3), potassium also supports the normal functioning of the cardiovascular system. The risk of heart attacks and strokes due to high blood pressure is reduced. The level of dangerous cholesterol is reduced, the walls of blood vessels are strengthened, the likelihood of atherosclerosis, which is one of the four leading causes of death in people around the world, decreases.

Body recovery and brain function

After serious illnesses, doctors recommend including walnuts in the menu so that the body recovers faster, without anemia due to iron deficiency. The balanced vitamin composition has an immunomodulatory effect, improves general condition, prevents depression, gives vigor and good mood.

The shape of the walnut kernel resembles a brain. There is a theory that plants, similar in appearance to human organs, bring the greatest benefit to their "counterparts". In the case of the walnut, the hypothesis really works. Walnut improves memory, stimulates mental activity, enhances the interaction of neural connections. Polyunsaturated fatty acids make it possible to seriously delay age-related problems: dementia, Alzheimer's disease.

Among other useful properties of walnuts, we highlight the following:

• removes disturbances in digestive functions, fights dysbiosis;
• prevents the development of oncological diseases;
• regulates the normal level of hemoglobin, activates hematopoiesis;
• indicated for diabetes, pancreatitis, iodine deficiency, vitamin deficiency;
• due to the calcium content, it strengthens bone tissue in adults and children;
• prevents thyroid diseases.

All of these beneficial qualities apply only to raw walnuts. Heat treatment reduces or completely eliminates the positive effect.

Features of the use of walnuts

Consider the features of using the product for children, men and women.

Children

For the first time, children are allowed to try walnuts at the age of two. Provided that the child is healthy, does not have a tendency to diathesis and tolerates protein foods well. If there are these problems, then acquaintance with the nut should be postponed for a year.

They usually start with half the nucleus and monitor the reaction of the child's body for 3 days. At the same time, you should not add other innovations to the menu. When the parents are convinced that there are no rashes, inflammation of the mucous membranes, allergic rhinitis or cough, the daily rate can be increased to several nuclei. A universal measure is the number of nuts that fit in a child's palm.

Men

The benefits for men of the walnut were taken into account even in ancient Sparta. Boys and young men were required to eat walnut kernels to build masculinity and maintain strength. This approach is justified, since walnuts contain plant steroids that stimulate testosterone production and support reproductive health in men.

Regular consumption of 50-70 g of nuts is an excellent prevention of prostate adenoma, urological diseases, improves blood circulation in the pelvic organs. It is permissible to combine them with figs, prunes and honey. With serious physical exertion, high-intensity training, walnuts help to quickly recover and maintain a normal energy balance.

Women

The female norm is slightly less - 40 g. However, this amount is enough for women to get the maximum benefit from the walnut. Strong nails, thick hair, smooth skin - this effect has a nut on the appearance of the beautiful half of humanity.

Equally important is its effect on well-being:

• relieves painful symptoms of PMS;
• recover quickly from menstrual bleeding;
• prevents breast cancer;
• stabilizes the emotional background.

The vitamin and mineral composition of walnuts is also suitable for expectant mothers. The main thing is to observe the measure - 30 g. Folic acid (B9) and vitamin E help the body of a pregnant woman to maintain its own health during gestation and prevent serious pathologies in the fetus.

Walnuts relieve the painful feeling of hunger that often occurs in pregnant women and causes excess weight gain. It's better to eat a couple of nuts in between meals than starchy foods or sweets.

Baking, sweets give instant satiety, but it will quickly pass, and the desire to eat will reappear. Nuts deal with this problem. However, in the 2nd and 3rd trimester, daily consumption of nuts is undesirable. It can cause bloating and bowel problems (increased peristalsis, excess gas). It is better to eat a portion of the royal acorn no more than 3 times during the week.

Nut application

Walnut is a waste-free plant. All parts of the tree are productively used: fruits, bark, roots, leaves. The shell is used to make environmentally friendly fuel for boilers, barbecues, fireplaces - pellets. The foliage and the shell are mixed into compound feed and fertilizers. Powder from nuts and shells is a natural brown dye that is added to oil and other types of paints.

In the production of cosmetics, walnuts are an important ingredient. Its properties are used in medicinal and caring cosmetics to eliminate skin problems; processed nut and oil from it are added to creams, tonics, masks, toothpastes, balms, lipsticks. The aroma of nut extract is the base for many perfume compositions. Walnut wood is an excellent and demanded material for furniture production.

Cooking use

More often, walnuts are associated with delicious desserts: cakes, muffins, pastries, creams, mousses, chocolate products. Eastern sweets (halva, baklava, Turkish delight, nougat) cannot be prepared without nuts. Although, in general, its gastronomic role is much broader. The piquant taste of meat, poultry, fish is easy to get by adding chopped kernels to spices.

In salads and main courses, the nut can become an independent ingredient or part of a dressing, sauce. Walnut is easy to turn into filling, breading, seasoning. Non-alcoholic and alcoholic drinks are made on the basis of kernels. In southern countries, jam and marinades are made from unripe fruits.

In medicine and pharmacology

Medical treatises with a long history tell about the use of walnuts. They indicate the hemostatic effect of the plant, anti-inflammatory, adsorbing. In the modern pharmaceutical industry, all parts of the walnut tree are used for the manufacture of astringent, bactericidal, restorative and antiparasitic agents. Walnut is included in the pharmacopoeias of different countries - a strictly established standard for the rules for the production and testing of medicines.

There are herbal preparations with walnut extract for anti-tuberculosis therapy. Walnut kernel oil is used to treat and restore skin after burns. Russian pharmacologists have patented an ointment that contains an extract of green walnut fruits with pericarp and tree leaves. It is intended for the treatment of mastopathy.

Traditional medicine is replete with recipes based on walnuts from the peel, kernels, partitions, and shells. Tinctures for alcohol, decoctions, according to the "doctors", should supposedly cure all diseases. Please note that such recommendations are unsubstantiated and subjective, and the consequences of such treatment are unpredictable.

Slimming nut properties

Walnuts are 70% fat, which would seem to automatically make the product far from dietary. And there are enough calories in it. How, then, to explain that it is walnuts that have been an integral part of the ascetic diet of yogis for hundreds of years? The answer is in one of the latest experiments by researchers from San Diego. Almost 300 women from 25 to 72 years old took part in it. You can read the experiment here.

All the ladies received clear nutritional instructions: to reduce the total calorie intake by 500-700 kcal and the amount of carbohydrates in it. Group No. 1 lost weight with the use of walnuts (40 g per day), group No. 2 did not include them in the menu. As a result, the "nut" group lost 10% of weight, the other - only 5%. The organizers drew conclusions. The first group ate less overall because they felt satiated longer after a small serving of nuts. That's the whole secret of losing weight. In addition, plant protein was easily absorbed, and fiber stimulated the digestive tract.

Council. Don't like porridge without butter, but stick to a diet? Change the oil for a couple of walnut kernels. Such a dish will delight you with taste and will be much healthier.

Harm and possible contraindications

All useful properties lose their relevance if a person has an intolerance or allergy to walnuts. Moreover, these concepts should not be confused. Intolerance means that the body does not have a special enzyme to digest the protein contained in the nut. As a result, there are problems with the gastrointestinal tract. The symptoms are essentially similar to food poisoning: vomiting, diarrhea, discomfort.

Allergies are much more serious. The immune system perceives the nut not as food, but as a poisonous substance and begins to fight it. This manifests itself in the form of a rash, dermatitis, numbness of the tongue, fainting, a decrease in blood pressure, and even anaphylactic shock with a fatal outcome. Therefore, it is dangerous for allergy sufferers not only to eat a scanty portion of a walnut, but also to eat foods with traces of the product. It can be candy or any confectionery, which, for example, was packed using a conveyor belt, where nuts were previously processed or packed.

Any cosmetics and medicines with an extract from any part of the plant in the composition are also dangerous. There were cases when Quincke's edema occurred in a patient after a banal kiss with a partner who ate a walnut. In a child with allergies, an attack can also be caused by short-term contact with the skin of a nut (crafts in the garden, at school from shells; accidentally found fruit under a tree).

Important! Most types of nuts are the strongest allergens. If you are allergic to walnuts, then give your children special samples before giving them any walnut.

However, if an allergic reaction in a child occurs only to walnuts, then there is a high probability that it will disappear by the age of 12. A mature immune system will tolerate the product normally. But when there is an allergy to several types of nuts, then, most likely, the nut protein will continue to be rejected by the body.

Eat nuts with caution and reduce the daily allowance for:

• increased blood clotting and thrombosis;
• bowel diseases (colitis, Crohn's disease, irritable bowel syndrome) *;
• obesity types 2 and 3;
• psoriasis, eczema, neurodermatitis - the nut provokes a new surge of diseases.

* During an exacerbation, it is better to completely exclude from the diet.

Spoiled, darkened, old walnuts are of great danger. They are susceptible to a specific type of mold. The peculiarity of microscopic fungi is that they destroy the liver and can even stimulate the growth of cancer cells.Mold does not lose its toxic and carcinogenic properties even when heated.

Conclusion

It is better to buy walnuts in shells. They should be stored in fabric bags or wooden boxes at a temperature not exceeding 10 degrees. If you bought peeled kernels, rinse them from dust before eating. Divide the serving of nuts into several meals throughout the day, be sure to chew the product thoroughly. And then, in the absence of contraindications, the walnut will only benefit you.

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