Walnuts are a popular nut with a huge history (the first walnut dates back to the Neolithic period, i.e. 7.000 BC) and many benefits for our health.
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Walnuts are the food with the most polyunsaturated fatty acids (PUFA) worldwide. More than even the richest fish in them. Specifically, 100g contain 47g of PUFA. Sardines and herring, two of the top fish in PUFA content, contain 5 and 2g per 100g respectively. In other words, walnuts contain at least 8 times the amount of PUFA per 100g than fish.
Walnuts are an excellent source of selenium. Consuming 100g covers 8% of our daily selenium needs, a trace element that, among other things, protects us from oxidative stress, regulates thyroid function and reduces the chances of prostate cancer.
They are also a very good source (0,5mg/100g) of vitamin B6 (essential for the proper functioning of the central nervous system), copper (1,6mg/100g) (a trace element that contributes to the smooth functioning of our cardiovascular system) and vitamin E (20,8mg of gamma-tocopherol/100g) (an antioxidant vitamin that helps, among other things, with cholesterol metabolism).
In addition, walnuts contain a multitude of other antioxidants. The most important of these include ellagic acid (anticancer properties), catechins (flavonoids essential for the proper functioning of our cardiovascular system) and melatonin (key to maintaining our body's circadian rhythm). In other words, it contributes to the proper regulation of our "biological clock".
These nuts are also rich in protein (15%) and fiber (6,7%). The high fiber content of walnuts improves our intestinal microbiome.
The above reference values come from the USDA.
As for their participation in research, their shape...testifies that they improve brain function (cognitive level) and yes, walnuts are a field of research, more than any other nut, in how they can prevent the onset of dementia (especially Alzheimer's disease) and depression. Clearly, more research is needed. Especially in humans.
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Let's now look at the points we should pay attention to when consuming them.
- High calorie content: 100g yields approximately 650 Kcal. That is, more calories than a common 100g chocolate bar that we will buy from the supermarket or grocery store in our neighborhood. In practice, however, 100g is difficult to consume in one meal. This can only be done if we do something passive and lose our sense of reality, e.g. watching TV. However, even a moderate portion (30g) yields approximately 200 Kcal.
- High fat content: 100g contains approximately 66g of fat. That is, 2/3 of the mass of walnuts is fat. Yes, the majority of it is polyunsaturated as we have seen, but these nuts still have one of the highest percentages of this macromolecule. Even 30g (in the example above) contains 20g of fat.
- Allergies: They are one of the most common nuts, along with peanuts, for allergic episodes.
- Phytic acid: This is a substance that causes iron malabsorption and therefore people with anemia should consult their dietitian about how they can consume it (amount and time of day).
In conclusion, walnuts are an excellent snack with a very high nutritional and caloric value. Their nutritional value is such that they are perhaps the most popular nut in terms of research. You can consume them not only as an ingredient in sweets such as walnut pie, fanour pie and cakes but also raw, with fruit, in yogurt, as an ingredient in salads (e.g. Waldorf) etc. In consultation with your dietitian, you can stabilize the amount you will take in order to reap the many health benefits and limit those related to excess fat and calories.
photo by maxmann, https://pixabay.com
