Walnut, which has many benefits for human health with its suitability for Turkish palate and the nutritional elements it contains, is a miraculous food with a history of thousands of years.
What is Walnut?
Walnut (Juglans regia) L.) is a food that has a history of thousands of years, originates from the Mediterranean and Central Asia, and is included in the hard-shelled fruit species. The most widely known walnut, which has about 18 species, is Juglans regia, which is expressed as "Anatolian walnut", "Iranian walnut" and "English walnut". Today, walnuts are widely grown in Turkey and there are approximately 4.5 million walnut trees. Our country ranks third in the world in terms of walnut production with 120.00 tons per year. Walnut, which is a very beneficial food for human health, is rich in omega3 and omega-6 fatty acids, which are an important part of our daily oil requirement. Walnut, which contains many vitamins and minerals as well as fatty acids, has high fiber content and antioxidant properties. It consists of fat, 3% water, 5-15% carbohydrates and 15% protein.
1 serving of walnuts is approximately 30 grams (14 pieces) and is 185 calories.
In walnuts Which Vitamins Are There?
Walnuts are a source of various vitamins and minerals. Vitamins in walnuts are vitamins A and E, which are fat-soluble, and vitamins B1, B2, C, which are water-soluble. In addition, walnuts, folic acid, pantothenic acid and niacin, minerals; It also contains iron, magnesium, copper, zinc and phosphorus.
- Vitamin E: Compared to other nuts, walnuts contain a special form of vitamin E called gamma-tocopherol.
- Vitamin B6: walnuts are rich in vitamin B6, which strengthens the immune system and helps support the nervous system.
- Folic acid: Folic acid, which is very important for baby development during pregnancy, is abundant in walnuts.
- Phosphorus: About 1% of the body is made up of phosphorus. Phosphorus, a mineral that plays a role in the health of bones, is also found in walnuts.
What are the Benefits of Walnut?
Extremely nutritious The benefits of fresh walnuts have been the subject of many studies for the last 50 years. Compared to other nuts, it contains high omega-3 oils and antioxidant activity. The contribution of walnuts, whose benefits continue to be investigated today, from heart health to strengthening the immune system, from chronic diseases such as obesity and blood pressure, to brain health is remarkable. Thanks to its high polyphenol, it shows high antioxidant properties. Studies in healthy adults have shown that consuming a meal rich in walnuts prevents oxidative damage caused by "bad" LDL cholesterol, which promotes atherosclerosis. . 1 serving of walnuts contains approximately 2.5 grams of omega-3 fat. Omega-3 oil from walnuts is called alpha-linolenic acid (ALA) and is an essential fat to have in your diet. A serving of alpha-linolenic acid (ALA), which should be taken daily for women and men, can be met with a serving of walnuts. it could be. It is also known that omega-3 oil, magnesium and arginine amino acid can reduce inflammation. For this reason, the gut microbiota, which has a very important role in defending and fighting against diseases, must be strong. The beneficial bacteria and microbes in the intestine are directly affected by the foods consumed. Walnuts are one of the foods that contribute to strengthening your microbiota. In a study, it was observed that 194 healthy adults who consumed 1 serving of walnuts every day for eight weeks had an increase in the number of injured bacteria in their intestinal flora compared to those who did not consume walnuts. May protect against prostate and colorectal cancers. by gut bacteria The polyphenol is converted into a compound called urolithine. This compound has anti-inflammatory properties and can reduce the risk of cancer.
Can Walnuts Make You Gain Weight?
Walnuts are a food with high fat and calories. Consuming more than necessary can cause weight gain. however, with sufficient consumption, it facilitates healthy weight loss by creating a feeling of satiety thanks to its high fiber content. constant. For this reason, walnuts can be consumed individually as a snack, or they can be added to salads, meals, breakfast cereals, soups and bakery products as a wonderful flavor element and nutrient store. There are many alternative flavoring ways that walnut can be used:
- You can add walnuts by grinding them well into flavoring sauces.
- You can use walnuts in large pieces in your bread and muffins.
- You can add them to oats or yogurt in between meals.
- Pastas with walnuts You can flavor it.
- You can crush walnuts on fish or chicken and use them as coatings.
- You can increase the nutritional value by adding walnuts to cold sandwiches.
- You can serve them with meat dishes by frying them lightly in a pan. .
Can Pregnant Women Consume Walnuts?
Adequate and balanced nutrition is very important for both the mother's health and the baby's development during pregnancy. Walnuts contain high levels of folic acid and iron. Especially these two components have a positive effect on the development of the baby.
What to Consider When Buying Walnuts should?
When purchasing walnuts, the package contents should be carefully checked and it should be ensured that it does not contain any additives. Especially when purchasing roasted walnuts, odor, color and taste should be carefully controlled, and shopping should not be done from untrusted places if possible.
What Are the Side Effects of Walnut?
As with many foods, excessive Walnut consumption may also cause some negative effects on human health:
- High fat rate causes weight gain.
- Serious allergic reactions can be seen from people with walnut allergy.
- Fiber structure While helping to regulate the intestinal flora, excessive consumption can cause diarrhea.
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