Walnuts: Benefits, Uses, and Contraindications

Walnuts have three fundamental characteristicsfor which they should not be wasted: they are very nutritious and, at the same time, beneficial for health; they have an extraordinary versatility of uses in the kitchen, from first courses to desserts; we can have them at our disposal throughout the year, even if The harvest period, and the most suitable for eating them fresh, begins around mid-September and continues until the end of October.

Index of topics

Nutritional properties

As it reports the website of the Humanitas Clinical Institute, 100 grams of walnuts provide 582 calories and also:

19,2 g of water
10,5 g of protein
57,7 g of lipids (including fatty acids omega-3)
1,9 g of starch
3,4 g of soluble sugars
3,5 g of fiber

Between the vitamins and minerals, 100 grams of walnuts contain:

- 0,8 mg of niacin
- 0,58 mg of thiamine
- 0,17 mg of riboflavin
- 6 µg of Vitamin A
- 375-500 mg of Potassium
- 238 mg of Phosphorus
- 131 mg of calcio
- 3 mg of sodium
- 2,6 mg of Iron

Benefits

Walnuts also contain a high amount of good fats, especially Omega 3 e Omega 6, essential fatty acids, essential for the good health of our cardiovascular system. These good fats prevent the formation of blood clots and significantly improve circulation. The heart also benefits, thanks to the presence of arginine, excellent for those suffering from cardiovascular diseases.
And again, nuts are a great source of protein, Vitamin A, Vitamin E, B1, B2, folic acid and fiber and contain a high amount of antioxidants capable of keeping free radicals at bay. Consumption of walnuts has been shown to reduce vulnerability to stress. which occurs during aging. Therefore, anyone who wants to keep not only their skin but also their brain young, simply needs to eat a handful of walnuts a day, to ward off the risk of Alzheimer's.
Who is affected by 2 type diabetes You can include walnuts in your diet, as these, with their healthy fats, regulate metabolic parameters and reduce fasting insulin levels.
Walnuts contain melatonin, so they are also excellent for those who want to sleep well throughout the night.
Walnuts are a highly energetic food, also perfect for women in pregnancy (unless you are allergic): polyunsaturated fats promote the correct development of the nervous system and some parts of the fetus' eyes.
The walnuts They are also good for the skin and hair: in particular, a product is extracted from walnuts oil with hydrating and nourishing properties. Walnut oil is rich in unsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, which have antibacterial, antioxidant, and antiviral properties. This oil is used as a shampoo pack to make hair stronger and shinier. It also combats dermatitis and dandruff. Walnut oil is rich in vitamin C and is therefore highly recommended for facial and body skin, especially for oily skin that doesn't tolerate other types of oils. It also promotes...tanning, stimulating the production of melanin, which protects against the sun's harmful rays. You can add walnut oil to your day cream or to an aloe vera cream.
They also contain vegetable proteins.

Walnuts and cholesterol

The walnuts are devoid of cholesterol, therefore they can be safely consumed by those who need to keep their cholesterol High. Consuming 40–60 g of walnuts a day lowers bad LDL cholesterol and maintains good HDL cholesterol levels. Walnuts are rich in unsaturated fats, polyphenols, and polyunsaturated fats, and in some cases, in addition to lowering bad cholesterol, they can also raise good cholesterol levels, thanks in part to the action of oleic acid. The important thing is not to combine them with fatty or high-calorie foods, because walnuts are high in calories and promote weight gain.

benefits of walnuts 6

Walnuts and blood pressure

Eating nuts helps to lower high blood pressure and especially helps those suffering from cardiovascular disease, improving heart health. Naturally, this happens when the diet is low in fat and particularly healthy. A study conducted by the University of Pennsylvania reached this conclusion. Walnuts are in fact rich in alpha-linolenic acid (ALA) which has enormous benefits for blood pressure. The study conducted by the American university aimed to demonstrate whether a diet containing this "ALA" could improve heart health and whether polyphenols, another component of walnuts, could regulate blood pressure, which it did successfully.

Walnuts, longevity and diabetes

A study conducted by Harvard University analyzed the dietary habits of 120 Americans for nearly thirty years and, regarding walnuts, found a surprising correlation between their consumption and increased life expectancy. Eating walnuts once a week was sufficient to lower the risk of mortality by 11 percent. NThe same Harvard study talks about the relationship between nuts and diabetes. And here too there is a positive surprise: with one or two portions of nuts a week, the incidence of 2 type diabetes it can drop by up to 24 percent.

Variety of nuts

Le variety of walnuts There are so many of them, and all have specific characteristics for their qualities. Let's remember:

The species Juglans regal, Or the common walnut o European walnut, is the most widespread and cultivated in Italy. Among the best walnuts produced in Italy are those of Sorrento, in Campania, and the Lara walnut, of American origin, but widespread in Trentino, Veneto,
and Emilia-Romagna
Le Pecan nuts, originally from North America, rich in antioxidants and monounsaturated fatty acids.
Le Brazil nuts containing high amounts of selenium and macadamia nuts and coconuts with a fairly sweet flavor and a fatty and oily composition.
Le Mongongo nuts, native to Namibia and South West Africa, sweet and very nutritious.
Le Kemiri nuts (or candle), which come from Indonesia and are rich in oils. These are widely used in cosmetics and local cuisine.
Le red walnuts, which are like common walnuts but have a red kernel and a delicate, oily flavor, because they are born from the cross between a common walnut and a Persian one.

Use in the kitchen

Walnuts are not only excellent fruits to eat but they also have, and have had in the past, alternative uses in everyday life:

With the unripe walnuts, for example, an excellent liqueur is produced called WalnutThe walnuts must be chopped and soaked in white wine and water for about 40 days. The recipe requires 2 kilograms of walnuts for 5 liters of liquid and 1/2 kilogram of sugar. After 40 days, the alcohol must be added and then filtered. The liqueur must then rest in a dark place for a short time and is then ready to drink.
With the company walnut husk, that is, the fleshy part of the fruit, rich in tannin, is used to dye fabrics and furniture and in the Middle Ages was used as ink. The leaves macerated in half a glass of red vinegar are an excellent hair darkener, while if left in water for ten minutes, they are good for foot baths.
With leaves an excellent decoction is also prepared which helps in the treatment of diabetes, obesity, and gout. The oil extracted from the green husk, however, protects against sunburn.
The juice of walnut leaves, mixed with angelica, soapwort and fibrin clover, was apparently, in the past, a godsend for the preparation of pills and syrups with antivenom action.

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Walnut flour

La walnut flour It is often used to flavor fresh egg pasta, bread, and other baked goods. Walnut flour is produced by extracting the seeds, which are then used to produce walnut oil. The fibrous residues of these seeds form the basis of the flour itself. Walnut flour, therefore, is very lighter compared to the main fruit and oil and is also richer in nutrientsWalnut flour is gluten-free, therefore suitable for those suffering from celiac disease. It is used in the preparation of bread but also in desserts, ice cream, and frozen desserts. Walnut flour is rich in omega-3 fats and can keep bad cholesterol levels under control. It also contains many fibers, therefore, promotes intestinal transit. Walnut flour also contains arginine, an amino acid that dilates blood vessels and makes the body more agile during physical activity.

Recipes with walnuts

And here are some of ours recipes with walnuts, from appetizer to dessert:

How many walnuts can you eat per day?

Precisely because they're high in calories, nutritionists recommend consuming, on average, about 20-30 grams of walnuts per day, equivalent to 4-6 whole walnuts. This amount is sufficient for nutritional benefits, without exceeding the calorie intake, which must still be taken into account.

Controindicazioni

Walnuts, as we have said, are very caloric and therefore the first contraindication to underline is certainly the risk, in case of excessive doses, of finding yourself with a weight gain. Furthermore, nuts can cause real mouth inflammation or intestinal tract, with attacks of DiarrheaWalnuts, like other types of nuts, can cause even serious allergic reactions (anaphylaxis) in susceptible individuals. Common symptoms that indicate a risk of allergic reactions include itching, swelling, difficulty breathing, hives, and even anaphylactic shock.