A walnut is the nut of any tree of the genus Juglans. A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut. After full ripening for its edible seed when the shell has been discarded, it is used as a garnish or a snack.
Walnuts are enclosed in a brown seed coat that contains antioxidants. The antioxidants protect the oil-rich seed from atmospheric oxygen, thereby preventing rancidity and keeping walnuts fresh.
The walnut tree wakes up in the second half of spring from hibernation. Walnut types are divided into two categories: I. the Persian or English walnut and black walnuts.
The English walnut originated in Iran and the black walnut is native to eastern North America. The black walnut is of high flavor, but due to its hard shell it is mostly used for the commercialization of walnuts.
China accounts for 51% of world walnut production, followed by the United States, Iran and Turkey.
| Nutrients | per 100 grams |
|---|---|
| Sodium | 7 milligrams |
| Calcium | 94 milligrams |
| Potassium | 450 milligrams |
| Phosphorus | 380 milligrams |
| Vitamin E | 3.83 milligrams |
| Niacin | 1.2 milligrams |
| Thiamine | 0.4 milligrams |
| Magnesium | 160 milligrams |
| Folate | 66 micrograms |
| Energy | 668 kilo calories |
Benefits of Walnut
Reduce risk of heart disease
Omega-3 fatty acids reduce cholesterol in body. Walnuts are high in omega-3 fatty acids, which useful for the cardiovascular system. Consumption of a few walnuts a day is effective in lowering blood pressure.
Strengthen the immune system
Walnuts contain antioxidants that make the body resistant to various diseases.
Benefits for brain health
The omega-3 in walnuts is very beneficial for the brain, it also helps the nervous system to function better. Walnuts are also effective in strengthening memory.
Anti-breast cancer
Research has shown that daily consumption of walnuts reduces the risk of breast cancer.
Anti-inflammatory disease
For people with diseases such as asthma, and joints and eczema, the fatty acids in walnuts are very beneficial.
Helps to sleep better
Walnuts contain melatonin. Melatonin compounds can improve sleep quality. Fatty acids also help reduce stress by keeping blood pressure low.
Benefits for pregnancy
Walnuts contain B vitamins, folate, thiamine, etc. These substances are essential for the health of pregnant women and fetuses.
Benefits for the gastrointestinal tract
The body needs fiber for proper functioning, and walnuts are beneficial in the proper functioning of the digestive system by having fiber.
Skin rejuvenation
The presence of useful minerals in walnuts helps maintain the skin, grow healthy cells and keep them radiant.
Reduce dark under-eye circles
The oil in walnuts is useful to prevent dark circles under the eyes and brighten the area.
