Walnuts are a nut that originated in Asia and over time have spread to Europe and America. Its name comes from Latin: nux, nucis and it is a fruit that grows in the walnut trees. It has a rounded shape and its shell is rigid and rough. The edible part, as you all know, is the fruit inside. It is a fruit with numerous benefits and properties and that is why we must include it in our healthy diet. Perhaps you did not know all the details about this great little nut, so in this article we will tell you all about it.
Properties of the walnut:
- High in vitamin E: this vitamin is an excellent antioxidant that helps us prevent skin and organ aging. To stay young we must eat several walnuts a day.
- And more B vitamins: specifically B1, B2, B3, B6 and B9 which help our nervous system to function properly, increase our memory, prevent the formation of kidney stones and reduce depression.
- Rich in potassium: our body needs this mineral to be able to produce certain proteins. We need these proteins for our muscles to grow, to regulate the activity of our heart, and for many other things! If we eat the right amount of walnuts, we will make sure that our body does not lack protein.
- Large amount of magnesium: as with potassium, eating a handful of nuts a day ensures that you eat the recommended daily dose of magnesium, as they contain 185 mg/ 100 g.
- They provide polyunsaturated fatty acids: especially Omega-3. These acids are very beneficial for the heart as they help to reduce coronary risks. For this reason they are considered a natural medicine.
- It is rich in fibre: apart from helping us to eliminate waste from our body, fibre also allows us to reduce blood sugar levels.
- It provides phosphorus: which is essential for strong, healthy bones and teeth.
- It has a lot of iron: iron helps us to strengthen the nervous system, prevents fatigue, reduces fatigue, and also prevents anemia.
- Zinc: like phosphorus, it helps in bone formation. It also stimulates the nervous system and the immune system.
Benefits of walnuts:
Below we explain the benefits of walnuts, taking into account if you eat a portion of 30 grams per day:
They help reduce cholesterol: thanks to Omega-3 fatty acids, fats and minerals, the nut prevents cardiovascular disease and helps us to maintain a healthy heart.
They protect our brain: this is one of the main benefits of walnuts, as they help to improve the neuronal capacity of our body. They have neuroprotective components that improve the cognitive and motor functions of aging. Therefore, they help us fight against the passage of time and the effect it has on our brain.
They provide extra energy: thanks to the amount of healthy fats of vegetable origin (21 gr / 100 gr). They are especially recommended for athletes because apart from having Omega 3 they have a low amount of water so they help you recover quickly.
They regulate the intestinal transit: as we have mentioned before, they are rich in fibre, so they help our intestines to function properly. In addition, they are also satiating.
They relax the muscles: by having tryptophan and vitamin B6 we will manage to have relaxed muscles, to fall asleep better and to have less problems of insomnia.
These are just some of the benefits of walnuts, they have many more! Start eating them and benefit from them.
Types of walnuts:
Although it may not seem so, there are many types of walnuts, each one has its own particularities that make it different from the rest. Let’s see what they are:
- California walnuts are the best known, they’re large and usually have a regular shape. In Spain, 80% of the walnuts consumed are of this variety.
- Pecans. Originally from America, they are similar to the Californian ones but with a more elongated and smooth shape. They stand out for their special aroma and taste (very pleasant). That is why they are ideal for cooking, both in main dishes and in sauces and desserts.
- Castillan walnuts. These types of walnuts come from European or Spanish walnut trees and are best eaten in autumn. This variety has more antioxidants than the rest, but in order to preserve all these properties they must be consumed naturally, without roasting.
- Cedar. This walnut comes from Russia and is the most exotic on the market. They help to reduce bad cholesterol, among their properties we find 70% of amino acids that our body needs.