Advertisement

Tuesday, December 02, 2014

WALNUTS And It's Benefits


Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.









One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-Fighting Properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.1
2. Heart Health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.

Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.
3. Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.6
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:
"Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."
4. Weight Control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.

5. Improved Reproductive Health in Men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. 

6. Brain Health
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. 
One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging." 

7. Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months. 

Why You Should Eat the Walnut Skin

The outermost layer of a shelled walnut – the whitish, flaky (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume.To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.

Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled.

Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available.
You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy.

Most Nuts Are a Wonderful Food

You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated, pasteurized, or coated in sugar. One exception is peanuts, which are technically in the legume family. My main objections to peanuts are that they tend to:
  • Distort your omega-3 to omega-6 ratio, as they are relatively high in omega-6
  • Be frequently contaminated with a carcinogenic mold called aflatoxin
  • Be one of the most pesticide-contaminated crops
My favorite nuts are raw macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. Most nuts' nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs. And this is precisely why they're recommended as one of the best sources of healthy fats.

The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. I have been consuming macadamia nuts and pecans almost daily since I started lowering my overall protein intake about a year ago. The following list shows the nutrition facts in grams per one ounce for your most common tree nuts (one ounce of nuts equates to just over 28 grams, or about a small handful)

Tree NutFat (grams per ounce)Protein (grams per ounce)Carbohydrates(grams per ounce)
Macadamias2224
Pecans2034
Pine nuts2044
Brazil nuts1943
Walnuts1844
Hazelnuts1735
Cashews1349
Almonds1466
Pistachios1368
Culled


86 comments:

  1. Replies
    1. On my way to holland n Barrett. Make I go buy.

      Click Here to visit my page

      Delete
    2. Anyone interested in sharing a store space at Akowonjo area.. Pls drop ur email..

      Delete
    3. Really???
      But I have been seeing your comments.
      Welcome back sha.
      Good to have you back

      Delete
    4. Nice one Stells. Learned new things. Nagode!

      Delete
    5. Welcome back Mrs Oreo.... I missed the shoki time #sadface#

      Delete
    6. I think Walnut is the something as Asala(Yoruba name)

      Delete
    7. Walnut, I have heard so much about it pls does it have any other name ?

      Delete
    8. These pictures are those of "Oyinbo" walnuts. The health benefits you listed pertain to these ones.

      What is referred to as walnut in Nigeria is the fruit that has been described here by many BVs. They have black, hard shells and white insides. I doubt enough research has been done on those ones to discover their full medicinal value.

      Delete
    9. Stells, na walnut be that? That's not the walnut I know o.

      Delete
    10. Anon 10:10 go shepherd bush market go buy am o, am not sure Holland and Barrett wud have it

      Delete
    11. Uk walnut different from nigeria own

      Delete
    12. It very common in the west,the yorubas call it awusa

      Delete
  2. Nuts are good generally. I like eating them.

    ReplyDelete
    Replies
    1. I love nuts, but can't stand walnuts. Seem too oily for me, and have no taste.

      Delete
  3. never knew o, kinda hate walnut for its after taste. But i know daily consumption of honey nd walnuts is good for retentive memory.

    ReplyDelete
  4. sdk i need walnut as xmas gift pls take note.. lol

    ReplyDelete
  5. I thought they will snap it nd show us how it looks like!
    Seems as if its good health wise.

    ReplyDelete
  6. Wow! The nut is bumper packed.


    Your comment will be visible after approval

    ReplyDelete
  7. Pls can any member of dis family describle walnut 2 me. I dont knw wot it looks like

    ReplyDelete
    Replies
    1. I think it has a black shell.it is known as asala in yoruba.


      Bolateethole.blogspot.com

      Delete
    2. walnut is not asala, walnut is brown back and a lighy shade brown inside with a hard back.

      Delete
  8. I love walnuts, it also helps reduce excess of worms

    ReplyDelete
  9. Wow!!lemme start eating my nuts

    ReplyDelete
  10. Great, but I bet you can still get all this and more from this wonderful supplement.http://trevocorporate.com/product/scienceingredients/ Holla on how to get the product.XOXO

    ReplyDelete
  11. Nuts are especially good for weight control...I ve heard of it so many times...!

    ReplyDelete
  12. I love fresh Ukpa!
    Good to know it's this medicinal.
    Will try and be eating them more often, tho I hardly see them here.
    Thanks for sharing Stella baby.
    This blog saves life for real.

    ReplyDelete
    Replies
    1. Genny baby, pls where are you from? You always sounding like someone from my home town...

      Delete
    2. LOL @Always sounding like someone from your hometown.
      So people from your hometown sound a particular way Anon 1:45?
      Tell me something!
      Ok, where are you from Anon???

      Delete
  13. Walnut aka asala.
    Don't know why I don't like it.

    ReplyDelete
  14. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. Is not asala- it contain more omega 3 fat; good for men with low- sperm- count, high anti-oxidant, which fight against cancer, there is walnut-oil, I do drink it after working out- good fat for your brain-cell.

      Delete
  15. I'm not a fan of walnut flavor
    But it's benefit is appalling...so walnut u don enter o



    ReplyDelete
    Replies
    1. Appalling? @Rudegirl.
      You mean "Appealing" I guess.

      Delete
    2. Nne, thanks
      I meant appealing

      Delete
  16. Hmmmmm, let start eating it always now o. Usually eat walnuts once in a while.

    ReplyDelete
  17. What other name does it have pls?

    ReplyDelete
  18. the only controller G2 December 2014 at 10:46

    Believe me when I say that walnut is very powerful and they helped very well in removing all the side effects of that chemotherapy;which the unimaginable pain can never be compared even to child birth.It was a period that I can never forget and I thank God for the fruit walnut.Pls always eat healthy and avoid artificial food. In Nigeria we have lots and lots of natural food;which are tasty and good for the body. Bad eating habit contributes up to 70%of Cancer development in our body.Even those that are hereditary can be destroyed by our good eating habit.In everyones life the cancerous cells come up to ten times in each person's life; but what helps one is if it meets your body in good shape and well fortified;they will be destroyed ;but if your body is not well fortified;you what it means
    pls for the ladies in the house pls always do a self check on your breast and do your routine pap semen test for the uterus;there is a vaccine for the cancer of the uterus now.Sorry I bored you with my story;just have to say them because it is better imagined that face it .

    ReplyDelete
  19. Wow Stella,

    You are amaaayzing. So you actually took out time to research on Walnuts and post your findings, after that "halitosis post". You are awesome.

    But you for also display pictures of the nuts na.

    I love you always.
    Mwaaah.

    ReplyDelete
  20. Wow Stella,

    So you actually researched on Walnuts and posted your findings after that "halitosis post".

    You are simply amaayzing.

    But you for post pictures of the nuts na.

    Lotsa love.
    Mwaah.

    ReplyDelete
  21. And Halitosis too.
    Our regular Walnuts abi? A picture would have been appropriate.

    ReplyDelete
  22. i used to eat walnuts before. i think i have to start eating again. i no wan die of bad disease at all

    ReplyDelete
  23. I have alw known about this walnut from my undergrauduate days!

    Another nutritious nut again is Tiger nut aka Aki awusa. Excellently nutritious, eat it with the skin too.

    ReplyDelete
  24. soak them overnight to enjoy them and change the brown water, very crunchy and sweet.

    Stella you be witch oooh, you dey check my mouth

    ReplyDelete
  25. nuts are good, but i can stand the taste of walnut

    ReplyDelete
  26. SDK you would have uploaded the pix naa! Well you did well with your research. Me enjoy and eat nuts plenty.

    ReplyDelete
  27. Yes walnuts are very beneficial.

    ReplyDelete
  28. This really a full details abt walnut,tanks stella..

    ReplyDelete
  29. a.k.a EDWIN CHINEDU AZUBUKO said...
    .
    see as nut matter just cover a whole page abeg. serious matter i swear.
    *GLO BRING 3G TO KONTAGORA*
    .
    .
    ***CURRENTLY IN JUPITER***

    ReplyDelete
    Replies
    1. Ur comments re always dumb. I'm tinking jupiter is filled wit dummies

      Delete
  30. Do lots of it. I'm so happy do haven read this post. Never knew it this rich.

    ReplyDelete
  31. Stella this kind lecture with no pictures, but thanks.

    ReplyDelete
  32. Thanks Stellahipsy for this morning dose of information.
    Please y'all should vote for TAYO to win the BBA Hotshot. You can vote 100times in 1 hour www.bigbrotherafrica.com and click vote

    ReplyDelete
  33. SDK I hope you are much better today? Sorry ooo! Can't say I understand how you might be feeling. Ndooooo.

    ReplyDelete
  34. Show the walnut pix pls, confused

    ReplyDelete
  35. my dad loves it now I know why.

    ReplyDelete
  36. Love walnuts and peanut.
    But cashew nut is fattening.
    Peanut gives pimples but it's great with banana.

    ReplyDelete
  37. Funny tho,i don't like walnut

    ReplyDelete
  38. I guess i just have to force myself to like it then. But the smell na die sha lol.

    ReplyDelete
  39. ***HEALING-RAIN***

    Wey dey pishure of the walnut na?

    ReplyDelete
  40. But walnuts sold on the streets of Nigeria looks like they were semi-burnt na.
    Where could someone possibly get the fresh one?

    ReplyDelete
    Replies
    1. Viva Ciara, the one you saw up there isn't of this land. The walnuts grown here are the ones you see being hawked and they aren't burnt. That's their colour and did you know they must be cooked before eaten? I never knew till my mum told me. Oyinbo walnut is different from Nigerian walnut.

      Delete
  41. After marketing this walnut for walnut sellers cos ppl wey no dey buy bfor go begin buy, u forgot to tell us that walnut is expensive.Can the price of walnut not come down for once in its life ni?Abeg guys if walnut is cheap in ur area lemmi know cos seriously these days if i see walnut(tho av never known its benefits till i heard it cured halitosis, i just love to chew it to pass time),I will rather dance awilo pass biko.E dear jare

    ReplyDelete
  42. After marketing this walnut for walnut sellers cos ppl wey no dey buy bfor go begin buy, u forgot to tell us that walnut is expensive.Can the price of walnut not come down for once in its life ni?Abeg guys if walnut is cheap in ur area lemmi know cos seriously these days if i see walnut(tho av never known its benefits till i heard it cured halitosis, i just love to chew it to pass time),I will rather dance awilo pass biko.E dear jare

    ReplyDelete
  43. After marketing this walnut for walnut sellers cos ppl wey no dey buy bfor go begin buy, u forgot to tell us that walnut is expensive.Can the price of walnut not come down for once in its life ni?Abeg guys if walnut is cheap in ur area lemmi know cos seriously these days if i see walnut(tho av never known its benefits till i heard it cured halitosis, i just love to chew it to pass time),I will rather dance awilo pass biko.E dear jare

    ReplyDelete
    Replies
    1. Lol
      It's 7 for #200 in my area.
      Is it cheaper than ur area?

      Delete
    2. It's 4 for #50 here in kd. Choi, afraid catch me dis Mrng o wen I heard 600,000 pipo living wif HIV, I had to run to st Gerard catholic hospital claiming I came for genotype test, knowing fully well dt I will be directed to go 4 HIV test which is free. After I collect ma result, Na so I run, I no do genotype again. Whr I c 1k to spend 4 dt 1. I thank God 4 ma life o

      Delete
  44. Thank you for the detailed information. I never knew that walnut was as rich as this.

    ReplyDelete
  45. chaii stella u expect me to read all this abi? smh ok i will read it when am on break its sounds so interesting mbok.busy for now. I is coming back.

    ReplyDelete
  46. Walnut is asala in yoruba,hope am right?

    ReplyDelete
  47. these walnuts pix no resemble the one wey we know for Naija oo... Walnuts i know have black shell ,and big solid white n round content. *****CUTEST SAYS SO*****

    ReplyDelete
  48. This is WALNUT I know. Was suprise when ppl were talking UKPA...

    ReplyDelete
  49. ......ve forgotten wat d ukpa looks like. Anyone wit d picha?

    ReplyDelete
  50. The benefits can't be overemphasized, did a research on the nutritional benefits back then in School and haven't stopped eAting it since then.

    ReplyDelete
  51. I love walnut,infact I infected my hubby with it.i never knew the benefit it has until now.we eat it as aftermeal snack in my house.so na to dey buy aam dey go be dat.
    To add to it,i think it helps the ECM.cos I noticed ever since I take it my cervical mucus increases.women take note.*shinesteeth*

    Bolateethole.blogspot.com

    ReplyDelete
    Replies
    1. LMAO @ Infected my hubby with it.
      Choi!
      Bolatito walnut na disease?
      Stop infecting you hubby oh.
      It's not good oh.
      Hahahahaha!

      Don't mind me dear.

      Delete
  52. viva ciara where do u live? What 7 for 200 ?N i a, here forming walnut is expensive, in wuse mkt i get 6 100 naira, I now know i have to be grateful.

    ReplyDelete
  53. not a fan of walnut but d benefits are interesting will try it out cos of its benefits

    ReplyDelete

Disclaimer: Comments And Opinions On Any Part Of This Website Are Opinions Of The Blog Commenters Or Anonymous Persons And They Do Not Represent The Opinion Of StellaDimokoKorkus.com

Pictures and culled stories posted on this site are given credit and if a story is yours but credited to the wrong source,Please contact Stelladimokokorkus.com and corrections will be made..

If you have a complaint or a story,Please Contact StellaDimokoKorkus.com Via

Sdimokokorkus@gmail.com
Mobile Phone +4915210724141