Walnuts – should you use them in your diet?


What properties do walnuts have? Five walnuts indeed have the same calories as a doughnut, but it’s still worth choosing them - instead of empty calories, we have wholesome protein and a large portion of the good quality fats. If you don’t eat meat and fish, you should reach for those to supplement proteins and omega-3 fatty acids. Why is it worth to eat walnuts?

What do walnuts contain?

Did you know that walnuts can replace fishes in your diet? Both contain polyunsaturated fatty acids that help lower cholesterol and have anticoagulant effects. Already 3 nuts cover the daily requirement for omega-3 fatty acids. They also contain L-arginine, a substance that affects coronary vasodilatation. Therefore, it is worth munching them prophylactically and in heart disease. Also, ellagic acid contained in walnuts increases immunity.

Walnuts protect the circulatory system

Polyunsaturated fatty acids and plant sterols, which are highly presented in the walnuts, have a beneficial effect on the cardiovascular system - they reduce the level of bad cholesterol, have anti-inflammatory properties, reduce blood viscosity and the tendency to clot formation. Also, coenzyme Q10 helps to inactivate LDL cholesterol, and L-arginine contributes to vasodilatation – a process which results in decreased blood pressure and lower risk of the heart attack and related diseases.

Walnuts for students and pregnant women

Walnuts beat other nuts with an increased amount of valuable minerals. Due to the large amount of phosphorus, which perfectly affects the work of the brain, nuts are recommended for learners. They are also a good source of iron, calcium, potassium, magnesium and zinc. Vitamin E, which they abound in, has a positive effect on the skin, while B6 is involved in the formation of antibodies and red blood cells. Nuts are also recommended for pregnant women because they contain folic acid necessary for proper fetal development.

What do walnuts contain?
What do walnuts contain?

Walnuts fight excessive sweating

A large amount of tannins and compounds with antibacterial properties makes the infusion of walnut leaves an excellent mean of effectively combating excessive sweating, especially of the feet. However, you can not only soak your feet in it but also add it to the bath - then the infusion will soothe your skin and relieve various types of irritation.

Walnuts improve the appearance of the skin

The content of zinc as well as substances with antibacterial and astringent properties makes walnut extracts found in many creams and masks for oily and acne skin. But not only in them, because cosmetics for mature skin use vitamins A and E and coenzyme Q10 from nuts, which fight free radicals, retain water in the skin cells, give them needed energy and stimulate renewal processes. In bronzing lotions, however, juglone is commonly used - a natural dye that gives the effect of the golden, delicate tan.

Walnuts relieve stomach problems

The strong bactericidal properties of walnuts are well known. They counteract streptococci, staphylococci, typhoid fever bacteria and fungicides. Their anti-inflammatory and detoxifying properties are very helpful in case of gastrointestinal tract infection, poisoning, bacterial diarrhoea. In this type of stomach discomfort, you can take advantage of leaf decoction or homemade green nut tincture. It may also help combat gastrointestinal parasites.

Walnuts strengthen the nervous system

Thanks to the high content of lanolin acid, walnuts have a beneficial effect on nerve cells. This action is also impacted a significant amount of folic acid and magnesium. That is why nuts are recommended for people who are hyperactive, tired, stressed and have trouble sleeping.

Walnuts improve brain work

Thanks to a large amount of phosphorus, walnuts perfectly affect the efficiency of perceptive processes and that’s why they are recommended especially for learners. Copper and manganese as well as linolenic acid - a polyunsaturated fat, from which the body produces omega-3 fatty acids, which are one of the main building blocks of brain cells, also have beneficial effects on brain function.

Walnuts care for your hair

Thanks to its astringent and antibacterial properties, nut extract can be found in many greasy hair care products, as well as for dandruff-prone hair because of its anti-inflammatory effects on the scalp. In contrast, its colouring properties are often used in shampoos and rinses for dark hair, also dyed one, because they maintain black colour effectively.

Walnuts storage

Due to the high-fat content, nuts quickly rancid. It is better not to buy shelled nuts; improperly stored, they easily mould or dry up, and sometimes shells fall into the nuts halves. They are often sulphated, then they can be stored longer. It’s best to grind them just before use, but you must have a special grater. An ordinary grinder, e.g. a coffee grinder, grinds it too intensively. Buy walnuts in shells, which are natural packaging for them. Store them in a cool, dry place, e.g. in a can or jar.

Tags: black walnut, nuts, omega 3 fatty acids, walnuts, walnuts oil

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