10 facts about the health benefits and harms of walnuts

Walnuts are one of the most nutritious foods on the planet, which have been used in folk medicine since ancient times.

They contain healthy fats, fiber , vitamins and minerals, as well as other valuable substances.

Modern science has confirmed many medicinal properties of walnuts. They have a positive effect on brain function, prevent the development of cancer, help to lose weight and slow down the overall aging of the body.

How they are useful – 10 facts

Let's look at the 10 main theses about the benefits of walnuts for our health, which have a scientific basis.

1. Have an incredibly rich composition

Walnuts are a very nutritious and high–calorie product (about 654 calories per 100 grams), which contains The following nutrients:

Walnuts are about 65% fat. However, according to the data scientists from the USA, despite their enormous energy value, they do not increase the risk of developing obesity and, on the contrary, contribute to weight loss.

The product is also rich in polyunsaturated fats, which are extremely beneficial for health:

• Omega-3 fatty acids;
• Omega-6 fatty acids;
• Alpha-linoleic acid.

These substances prevent the development of cardiovascular and endocrine disorders.

Nuts also contain a lot of antioxidants:

• Ellagic acid (fights cancer, heart and vascular diseases);
• Catechin (reduces the risk of coronary heart disease);
• Melatonin (improves vascular endothelial function);
• Phytic acid (prevents the appearance of any chronic diseases).

2. Reducing the risk of developing heart and vascular diseases

An increase in cholesterol levels in the blood and, as a result, atherosclerotic damage to the arterial bed is a global problem of modern healthcare.

It is atherosclerotic plaques that lead to the appearance of pathologies such as coronary heart disease and myocardial infarction, strokes, chronic cerebral ischemia, lameness, etc.

American specialists claim that the inclusion of nuts in the diet will help prevent the development of the above-described deviations.

Walnuts affect the cardiovascular system as follows:

1. Reduce total cholesterol and its atherogenic fractions (LDL). As a result, no prerequisites for deposition are created excess cholesterol in the walls of the arteries.
2. Normalize vascular endothelial functions. Nuts strengthen the inner wall of the arteries, making it inaccessible to the introduction and deposition of cholesterol crystals.
3. Depressing chronic inflammation. Such inflammation, due to the discoordination of metabolic processes, increases the risk of developing any chronic diseases (especially from the heart and blood vessels).

Nuts are recommended (in moderation) for elderly people who suffer from cardiovascular pathologies or have an increased predisposition to them (burdened heredity, liver disease).

3. Fighting cancer

Walnuts contain a lot of antioxidants. Among them are phytosterols, tocopherol, omega-3 fatty acids, ellagic acid, and polyphenols.

Proven ( 1 , 2 , 3 , 4 ) that these substances inhibit chronic inflammation and block the effects of free radicals on cells. As a result, the probability of malignant cell transformation and the development of oncological diseases is significantly reduced.

Nut also has a destructive effect on existing tumors, blocking the growth of cancer cells.

In addition, it is proved ( 1 , 2 , 3 , 4 ) the direct effectiveness of the listed antioxidants against cancer of the following organs:

• Prostate in men;
• Mammary glands in women;
• Of the large intestine;
• Rectum;
• Bones and joints.

As an example, experiments American experts on rodents. They found that walnuts inhibit the rate of division of breast cancer cells by 80%, and the risk of this pathology by 60%.

4. Improve brain health

Walnuts have a complex effect on the functional activity of cells of the central nervous system.

Spanish Explorers identified that the product can improve the general condition of people suffering from depressive disorders .

According to the information Dutch experts, nuts slow down the age-related decline in cognitive functions of the brain (memory, attention, thinking), significantly delaying the development of dementia.

Some studies even note the improvement cognitive indicators in older people who started eating fresh walnuts regularly.

They deserve special attention works specialists from the USA. The product's ability to reduce the risk of developing neurodegenerative diseases (for example, Alzheimer's disease) has been discovered.

In the course of research, it was also revealed Memory improvement , the speed of learning and memorization of skills in people with Alzheimer's disease who constantly consume nuts.

It is assumed that the effects described above are associated with the presence of large amounts of omega–3 fatty acids and antioxidants in the composition of nuts (especially fresh ones).

5. They support the work of the intestines

According to the information German scientists, regular consumption of walnuts (43 grams per day for 2 months) leads to a significant increase in the number of beneficial microorganisms in the lumen of the large intestine.

At the same time, there is a tendency to decrease the number of pathogenic and opportunistic representatives of the microflora.

An adequate composition of the microflora is associated with a lot of advantages: improved absorption and digestion of nutrients, prevention of constipation, inhibition of fermentation and putrefaction, reduction of the risk of developing stomach and intestinal diseases (including cancer), as well as prevention of many pathologies from the cardiovascular and endocrine systems.

A special role is given to dietary fibers, they normalize the smooth muscles of the intestinal wall, ensuring timely evacuation of feces and prevention of constipation.

6. Help to lose weight

Walnuts are rich in fats and have high calorie content, but they do not cause obesity (with moderate intake), but on the contrary are effective for weight loss.

American studies demonstrate that the energy absorbed from nuts is 21% less than expected.

Nuts are also depressing appetite. Once in the stomach, the dietary fibers in their composition rapidly increase in volume, causing mechanical stretching of the walls of the organ. As a result, through reflex mechanisms, the activity of hunger centers in the brain decreases. The effect lasts for at least 4-8 hours.

Nuts can be consumed in order to maintain or reduce body weight. They are especially recommended for people who are obese (I-II degrees) or overweight, as well as for women to quickly regain their shape after pregnancy.

7. They provide prevention of type II diabetes mellitus

Recent scientific studies clearly show that eating walnuts is an effective way to prevent and improve the course of type II diabetes mellitus.

Their effect is presumably associated with the following mechanisms:

1. Correction of obesity. Installed that the higher the volume of fat, the worse the cells interact with insulin, which slows down the utilization of glucose from the blood.
2. Increased sensitivity of peripheral receptors to insulin. Nut directly fights the main pathogenetic mechanism of the development of type II diabetes mellitus – insulin resistance. The active substances in the composition increase the sensitivity of muscle and adipose tissue cells to insulin, ensuring rapid and effective absorption of glucose from the blood.

Iranian scientists revealed that eating only 1 tablespoon of walnuts per day for 3 months leads to a decrease in blood sugar and glycated hemoglobin (HbA1c) by 8% (this indicator reflects the level of glycemia over the last 60-90 days).

It is recommended to consume nuts on a regular basis for anyone who suffers from type II diabetes mellitus or has an increased predisposition to its development.

8. Reduce blood pressure

Hypertension is the most common disease of the cardiovascular system, the incidence of which is steadily increasing.

Employees of the University of Navarre (Spain) installed that walnuts can slightly lower blood pressure levels in healthy people, as well as in people suffering from hypertension.

The effect is realized due to the presence of omega-3 fatty acids, dietary fiber, minerals (potassium, magnesium, manganese) and antioxidants, which restore metabolism in the vascular walls.

Walnuts are especially recommended at the initial stages of hypertension, when the walls of the arteries have not yet undergone fibrous transformation.

9. Improve male reproductive health

According to the data scientists from the USA, the diet of most modern people (an abundance of processed foods, refined grains and sugar) leads to inhibition of the functional activity of spermatozoa and a decrease in potency in men.

Installed that the consumption of 75 grams of walnuts per day for 3 months leads to the restoration of the shape, size, viability and motility of spermatozoa. The effect was compared with people who did not consume nuts.

Also walnuts protect male reproductive organs from the effects of oxidative stress and chronic inflammation, stimulating blood flow to the pelvic organs.

10. Slow down aging

With age, there is a decline in the activity of all organ systems, as well as an increase in the incidence of any diseases.

However, a healthy and well-chosen diet allows significantly reduce the risk of age-related pathologies.

For example, walnuts fight the most common diseases of the elderly: hypertension, coronary heart disease, chronic cerebral ischemia, type II diabetes mellitus and cancer.

Nuts can also prevent the development of senile asthenia, as they improve physical and mental performance , normalize cognitive sphere .

Safety and harm

In most cases, walnuts are well tolerated and do not harm the body.

However, in isolated cases, they can lead to the development of the following complications:

1. Inhibition of nutrient absorption. Phytic acid contained in nuts slows down the absorption of iron and zinc.
2. Disorders of the gastrointestinal tract. When eating nuts in large quantities, fiber can lead to muscle malfunction, activation of rotting and fermentation processes. These effects manifest themselves in the form of increased gas formation, diarrhea, or spastic abdominal pain.
3. Irritation of the mucous membranes of the gastrointestinal tract and stimulation of the glands of external secretion . In the presence of gastritis, duodenitis, peptic ulcer, pancreatitis and cholecystitis in the acute stage, walnuts are contraindicated.
4. Allergic reactions. Walnuts are among the top 8 most allergenic foods. Usually, allegopathologies are systemic in nature (for example, anaphylactic shock) and are difficult to treat. Local reactions (skin rash, etc.) are rare.

Separately, it should be noted that walnuts can be consumed during pregnancy and during breastfeeding. No research has been able to prove the negative effects of the product on the fetus and child in the first years of life. There was also no negative effect on lactation.

Admission Tips

Walnuts should be consumed without shells, partitions and membranes between the kernels. After cleaning, they are not subject to long-term storage (no more than 14-20 days).

It is important to note that high-quality walnuts have a brown color (not green) and are not bitter.

The optimal daily allowance for a healthy person is 20-40 grams per day (about 2-5 nuts), the maximum is no more than 100 grams.

During pregnancy, in order to prevent complications from the gastrointestinal tract, you should not take more than 5-7 pieces per day.

Walnuts are very high in calories, therefore, it is better to give them up early in the morning and before going to bed. Taking on an empty stomach can irritate the mucous membranes of the digestive system, and in the evening it can provoke an overload of the gastrointestinal tract and the development of problems with going to bed. The optimal time for consumption is lunch and afternoon tea.

Nuts are not recommended to be subjected to any heat treatment (frying, boiling, etc.). It leads to an almost complete loss of biologically active substances. The only exception is drying in the oven for 3-5 minutes (at a temperature of 180 degrees).

Young, green, and sprouted walnuts should not be consumed, since their effect on humans has not been studied.

Healing Recipes

The healthiest way to eat nuts is in its pure form (as an addition to lunch or afternoon tea). They can also be added in small quantities to cereals, vegetable salads, desserts and pastries.

But in folk medicine, medicines based on them are widely used. Let's look at the recipes of the most popular of them:

1. Tincture. About 1 kg of walnuts will be required. They need to remove the internal partitions, pour boiling water over them and immediately place them in a colander. Put them in a glass container, pour 1 liter of vodka, close the lid tightly. Insist for about 2-3 days in a dark, cool place, strain. Apply 2-3 tablespoons 2 times a day (no more than 1-2 months).
2. A mixture with honey. peel 200 grams of nuts, carefully remove the shells and flaps, dry (in the oven or in a frying pan), add 3 tablespoons of chopped ginger. Arrange the nuts in glass jars, pour honey (about 400-500 ml). The resulting "jam" is a delicious dessert or an addition to tea.
3. Decoction. You will need: 20 grams of chopped nut kernels and 200-220 ml of boiling water. Recipe: pour boiling water over the kernels and cook over low heat for about 15 minutes, strain. Take 200 ml 2-3 times a day. The remedy is effective for hypertension and respiratory infectious diseases.
4. Infusion on leaves and peel. Thoroughly chop the dried leaves and peel (soft shell) of the walnut (preferably in a coffee grinder or blender). Pour 500 ml of boiling water, let it stand for about 2-3 hours. Strain it. Consume 30-40 ml 2-3 times a day. It is usually used to reduce blood cholesterol and blood pressure, eliminate constipation.

Conclusion

1. Thus, walnuts are rich in vitamins, minerals, fiber, valuable fats and antioxidants.
2. With systematic use, they improve the functioning of the cardiovascular, digestive, central nervous and endocrine systems, prevent the appearance of malignant neoplasms.
3. They also improve the potency and functional activity of spermatozoa in men, provide significant assistance in weight loss and, most importantly, slow down aging.
4. Before taking it, it is recommended to carefully study possible side effects and contraindications.