What are walnuts?
Walnuts are spherical, single-seeded stone fruits that grow from the walnut. Also, they are a good source of healthful fats, protein, and fiber. Hence, they may enhance heart and bone health and facilitate in weight management, among other benefits.
However, beneath the husk of the walnut fruit may be a wrinkled, globe-shaped nut. The walnut is split into 2 flat segments to be sold commercially. Hence, walnuts square measure obtainable each raw or roast, and salted or unsalted.
Consequently, this article provides a nutritionary breakdown of walnuts, a look at its possible health benefits, how to incorporate more walnuts into the diet and any potential health risks of consuming walnut.
1 cup of unbranded, organic walnuts (30 grams) contains:
Energy: 200 calories
Carbohydrate: 3.89 grams (g)
Sugar: 1 g
Fiber: 2 g
Protein: 5 g
Fat: 20 g
Calcium: 20 milligrams (mg)
Iron: 0.72 mg
Sodium: 0 mg
Walnuts are also a good source of: Manganese. Copper. Magnesium.
Hence, they are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein. Nuts have a name for being a high-calorie and high-fat food. However, they're dense in nutrients and supply wholesome fats.
The composition of protein, healthy fats and fiber in walnuts helps to increase satisfaction and fullness. Hence, this makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.
1. Heart Health
The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels. However, this, in turn, reduces the risk of cardiovascular disease, stroke, and heart attack.
2. Weight management
Routine nut consumption is related to higher levels of energy use whereas resting. In trials that compared weight loss victimization diets that embrace or exclude buggy, the diets that included nuts in moderation showed greater weight loss.
3. Bone health
Walnuts square measure a decent supply of the mineral copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.
Osteoporosis is a condition where bones become thinner and less dense, making them easier to fracture and break.
Copper also plays an important role in the maintenance of collagen and elastin, major structural components of the body.
Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the building blocks for bone. This can lead to a range of issues including joint dysfunction.
Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper.
WALNUTS IN THE DIET
Nuts are prone to becoming rancid. Keeping walnuts in their shells during a cool, dark, and dry place can improve their shelf life.
Kept in a refrigerator below 40 degrees Fahrenheit or in a freezer below 0 degrees Fahrenheit, they can be stored for over a year.
If you wish to store them at temperature, freeze them initial at zero degrees Gabriel Daniel Fahrenheit or less for forty eight hours to kill any pests.
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