Nuts and Seeds Archives - Page 2 of 2 - Nutritive Value of Foods

Walnut (Juglans regia) falls in the family Juglandaceae and is a highly nutritive diet for humans. Walnut is the oldest tree food known to man, from 7000 B.C. It is believed to have originated in Persia. It was first cultivated in California in the late 1700s. The commercial plantation started after 1867 A.D. (1) In the present situation, China and the USA are the largest walnut production regions worldwide. Walnut is also known as ‘royal nut.’ There are numerous types of walnut. The two major types of walnut that are easily available are Juglans regia, commonly known as an English walnut, and Juglans nigra commonly known as Black walnut. Among these two, Juglans regia is the most cultivated one. Walnut is rich in protein, calcium, potassium, manganese, and vitamin B6. Walnuts are cholesterol-free nuts. Eating walnuts can protect the heart, eases inflammation, and works as an antioxidant. (3) Walnuts contain omega-3 fatty acids, which maintain blood flow and provide nutrients to blood cells. It helps to develop and maintain the functions of your body. (2) Walnut Walnut is reddish brown with a hard and wrinkled shell which can be divided into two to four sections. The inside flesh/kernel resembles the structure of the brain. It tastes nutty and earthy but is tangy or slightly bitter. The aftertaste is semi-sweet. The American walnut is bendable and elastic. In the market, walnuts are available with or without the outer shell. The kernel of the ripened walnut is consumed, and the outer shell is discarded. The walnuts' kernels are rich in protein, vitamins, minerals, essential fatty acids, and other nutrients. They are the best snacks. They are incorporated into cereals for breakfast. Also used in salads, ice cream, soups, and baked foods. Nutrition Value Walnut, in particular, is associated with improving health. Walnut is a major source of calcium, vitamin, potassium, phosphorus, and magnesium. All of these components have specific health benefits. The nutrition and its proportion provided by 100 grams or 10 walnuts, data provided by Food Data Central (USDA), is given below (4,5) Proximates: Walnuts are a major energy source, as 100 grams can provide a very high quantity of calories (730 kcal). Protein provides <30% of recommended dietary allowance. It is also a major source of fat which contributes <80% of recommended dietary value per day. The presence of omega-3 fatty acids helps to reduce hypertension and anxiety. NutritionAmount (per 100 grams) Daily adult requirementWater3.14 g-Calories730 kcal2000-2,500 KcalProtein14.6 g50-70 grams*Total fat69.7 g 60-80 gOmega-3 fatty acid9 g- * National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. Carbohydrates: Walnut is rich in carbohydrates and dietary fiber. Both of them promote digestive health. NutritionAmount (per 100 grams) Daily adult requirementCarbohydrate10.9 g300-375 gFiber, total dietary5.2 g25-30 g Minerals: The good quantity of calcium, magnesium, phosphorus, and potassium makes walnut mineral-rich food. Other components like iron, sodium, zinc, copper, manganese, and molybdenum are also valuable for keeping your health in good condition. NutritionAmount (per 100 grams) Daily adult requirementCalcium, Ca88 mg 1000-1300 mgIron, Fe2.24 mg8-18 mgMagnesium, Mg142 mg310-420mgPhosphorus, P365 mg700-1250 mgPotassium, K424 mg 4700 mgSodium, Na<2.5 g1500 mgZinc, Zn2.76 mg8-11 mgCopper, Cu1.21 mg890-900 mcgManganese, Mn3 mg1.8-2.3 mgMolybdenum, Mo21 mcg45 mcg * Adequate intake (AI) level determined by National Academy of Medicine. Vitamins: Walnut is a good source of antioxidants. The amount of vitamin A, vitamin B6, Biotin, and Niacin benefits skin health in better condition and also promotes vision. NutritionAmount (per 100 grams) Daily adult requirement Thiamin0.23 mg1.1-1.2 mgNiacin1.22 mg14-16 mgBiotin1.73 mcg30 mcgVitamin A 0.01 mg0.6-0.7 mg(Pyridoxine)Vitamin B60.66 mg1.3-1.7 mg * Adequate intake (AI) level determined by National Academy of Medicine. g-gram, mg-milligram, mcg-micro gram, kcal-kilocalorie These nutritional values work together to make our body, skin, and hair healthy. Still, the high-fat content might not benefit the one trying to lose weight. Walnuts should be consumed in proper quantity and a regular manner. Soaking the walnuts overnight and consuming them in the morning is one of the best and healthiest ways of having walnuts. It plays a major role in lowering bad cholesterol levels in your body. Health Benefits These five major health benefits of walnuts are observed in the person who regularly consumes walnuts and the correct proportion. (3,6,7) Can be good for the brain: The omega-3 fatty acid in walnuts relaxes our body. It helps reduce hypertension and anxiety attacks. The maintained level of omega-3 stable our mood and works to eliminate depression (2). The manganese present also helps avoid seizures, as a lower manganese level leads to epilepsy. Walnut reduces stress, helps to sleep better, and keeps our brain healthy. (6) Can improve heart health: Walnut is rich in monounsaturated and polyunsaturated fatty acids. They contain omega-3 fats like linolenic acid. These components reduce the risk of cardiovascular diseases like stroke and heart attack. They decrease the level of bad cholesterol in our body and regulate the blood supply. Other than that, walnut also prevents the development of cancerous cells in our body. Can promote healthy skin: Walnut is very rich in antioxidants and vitamins. These components protect our skin from damaged cells, pollution, sunburn, and heat allergies. They also moisturize our skin and brighten the color tone. Adding walnuts to your diet helps delay aging. Walnut oil nourishes the skin and avoids dullness. Can aid in weight loss: Walnut contains high-quality fiber, vitamins, and omega-3 components. These components boost metabolism, improve digestion, provide high energy and make us feel full even with less intake. The fiber maintains metabolism and regulates bowel movement. All these benefits promote the loss of fat and healthy weight maintenance. Can make bones, hair, and nails healthy: Walnut is rich in calcium, copper, and fatty acids. A sufficient amount of copper can reduce the damage to connective tissues. Calcium helps the bones for better movement and makes them strong. The fatty acid moisturizes the scalp and can prevent hair fall. The vitamins A and B present in walnuts keep nails strong and strengthened. Walnuts are equally healthy, both raw and roasted. Raw walnuts can contain harmful bacteria which can infect our throat and stomach. The roasted walnuts might lose some amount of antioxidants and vitamins. Nuts are usually roasted to enhance their taste, crunchy texture, and aroma. The raw walnut may cause bloating and gastritis. But when the question arises of which one to consume, the answer will be between two until you are allergic to walnuts. History (2020) California Walnuts. Available at: https://walnuts.org/about-walnuts/history/ (Accessed: December 11, 2022). Swanson, Danielle & Block, Robert & Mousa, Shaker. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in nutrition (Bethesda, Md.). 3. 1-7. 10.3945/an.111.000893. MediLexicon International. (n.d.). Walnuts: Health benefits, nutrition, and Diet. Medical News Today. Retrieved December 12, 2022, from https://www.medicalnewstoday.com/articles/309834#diet Fooddata Central Search Results. FoodData Central. (n.d.). Retrieved December 12, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346394/nutrients Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537. Grant, E. C. G. (2004). Epilepsy and Manganese. The Lancet, 363(9408), 572. https://doi.org/10.1016/s0140-6736(04)15558-x Momaya, A. (2022, July 28). Walnuts - benefits, nutrition, uses, and more. HealthifyMe. Retrieved December 12, 2022, from https://www.healthifyme.com/blog/walnuts/