In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. Throughout its history, the walnut tree has been highly revered; not only does it have a life span that is several times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers. The three popular verities grown for the commercial purpose are the English or Persian walnut (Juglans regia), the Black walnut (Juglans nigra), and the White or butternut walnut (Juglans cinerea). Commercially, the nuts are being cultivated in the United States of America, Romania, France, Turkey, and China. After plantation, the tree takes approximately four years until it produces its first major crop. The walnut fruit is covered by a green colored husk, which is inedible. Inside the husk is the shell which encloses the seed or kernel. The seeds are rich in oil and protected with a brown colored seed coat, which is high in antioxidants. Walnuts are a good source of vitamin A, vitamin E, vitamin K, vitamin C, vitamin B6 and many other B-complex vitamins like riboflavin, thiamin, niacin, pantothenic acid and folate. They are also a rich source of many minerals like copper, manganese, molybdenum, calcium, iron, potassium, phosphorus, magnesium, selenium and zinc. Vitamin E in Walnuts is in form of beneficial gamma-tocopherol form. Walnuts have high levels of monounsaturated fatty acids like oleic acid and omega-3 fatty acids like, alpha-linolenic acid (ALA), linoleic acid and arachidonic acids. They are popular for their antioxidant properties due to the presence of several phytonutrients including ellagic acid, carotenoids, melatonin, and poly-phenolic compounds. A single ounce of walnuts can give 183 calories of energy. They are low in cholesterol, low in fat and contain good amounts of protein and dietary fiber. Walnuts are one natural food that have the perfect ratio of omega-6 to omega-3 fatty acids, which is 4:1. Also referred to as the Imperial Nut by the Romans, black walnuts health benefits include preventing heartburn, high blood pressure and various skin disorders. Black walnut benefits include their use in getting rid of intestinal parasites and tapeworms and help in ensuring proper functioning of the thyroid gland. Benefits of walnuts for hair include stronger hair, more conditioned and moisturized hair. Also, walnuts contain micro nutrients which prevent hair fall from occurring. Besides having antioxidants, Vitamin A and Vitamin E, walnuts have the good fats which are omega-3 in walnuts helping to maintain a nourished and smooth complexion. Omega-3 is a very important nutrient, which can prevent many diseases. They lower the risks of cardiovascular diseases, promote better cognitive function and have anti-inflammatory property that protect against asthma, rheumatoid arthritis and other skin diseases related to inflammation like psoriasis and eczema. Walnuts are great brain food. It is not only due to the wrinkled appearance of their shell that resembles the brain, but also due to the fact that they contain high levels of omega-3 fatty acids which plays an important role in the process of important nutrients entering the brain cells, and the exit of waste cells. Nearly 60% of our brain is structural fats which is primarily omega-3 fatty acids. Walnuts can lower the cholesterol level, due to the nutrients it contains, like antioxidants, phenols, vitamin E, gallic acid and ellagic acid. Ellagic acid in walnuts is an antioxidant compound that boosts the immune system. Its anticancer properties also helps in fighting the dreaded disease. Research indicates that walnuts may reduce the risk of Alzheimers disease by arresting the formation of the amyloid plaques that are found in the brains of patients who suffer from this debilitating disease. Omega-3 also helps to reduce depression and ADHD. Also, the omega-3 with manganese help to maintain bones in a good condition. Melatonin which is a powerful antioxidant and also induces a good nights sleep, is present in walnuts in the bio-available form. Hence having a handful of walnuts before going off to bed helps in getting a sound sleep. Walnuts are an excellent source of a proteins, fiber, B vitamins and minerals like iron, magnesium, phosphorus, copper and manganese. **As with any kind of nuts, walnuts may cause allergic reactions in some people. Excess consumption of these nuts may sometimes cause bloating, softening of stools and weight gain. Allergens in the nuts may lead to severe physical symptoms like pain abdomen, vomiting, swelling of lips and throat leading to breathing difficulty, and chest congestion.
Posted on: Thu, 10 Jul 2014 04:07:03 +0000
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