Have you ever noticed the similarity between the human brain and walnut? The ancient sages knew this matter beyond a simple event. In fact, one of the greatest properties of walnut is its ability to support the most important organ of the body, the brain. It has been scientifically proven that walnuts are a real and leading food for the human brain among all nuts.
Walnuts contain one of the highest amounts of omega-3 fats of any nut. Omega-3 can help improve your mood. In addition to the properties of omega-3 for the human brain, this nutrient helps with heart health. Walnut fights heart diseases by reducing the level of triglycerides and reducing the formation of dangerous plaques in the arteries of the body.
Also, walnuts can be a great snack for weight control. Did you know that some diets lead to weight gain, but eating healthy fats does not?! According to some studies, eating a few walnuts (about four to six) before a meal reduces the feeling of hunger in people. This decrease in appetite can cause people to eat less in the rest of the day. This property of walnut can lead to weight loss.
Interesting facts about the properties of walnuts
Do you know that for 8000 years, walnuts have provided essential food for humans? A report about walnuts has been published in the American Journal of Nutrition. The report states that compared to most nuts that contain polyunsaturated fatty acids, walnuts are unique. Because these nuts are rich in unsaturated fatty acids N-6 (linoleate, N-6) and N-3 (linolenate, N-3). Walnut has compounds such as folate, fiber, tannins and polyphenols. Tannins are present in the extracts of many plants and are usually obtained from oak bark. In addition to oak, it is also found in other plants such as unripe apple, unripe apple, sumac, tea, walnut leaf and barberry. Polyphenols also contain antioxidants and have anti-inflammatory and anti-cancer properties.
As you have probably noticed, one of the most important foods in walnuts is its omega-3. Omega-3 fatty acids are not only beneficial for heart and brain health, but also for controlling inflammation, improving blood circulation, improving memory, reasoning power and blood sugar control.
Omega-3 vs Omega-6
The human species evolved on a diet containing high amounts of omega-3 fatty acids and much lower amounts of unsaturated fats called omega-6 fatty acids. Omega-3 fats are found in salmon, flaxseeds, walnuts, and some game animals. Omega-6 is also a fat found in vegetable oils, packaged foods, and some nuts and seeds.
In the past centuries, more and more omega-6 has entered our diet and instead, the consumption of omega-3 has decreased. It is not surprising that the rate of heart diseases, cognitive disorders and depression have increased simultaneously and gradually. Instead of the near-ideal two-to-one or even one-to-one ratio of omega-3 to omega-6 in our ancestors’ diets, these days the average American is believed to consume 15 to 25 times more omega-6 than omega-3 fats. Consumes!
Eating more walnuts as part of a healthy diet can reduce this gap and prevent disease.
It is good to know that the properties of walnuts have been praised in the Journal of Alzheimer’s Disease. It is acclaimed for producing significant improvements in memory, learning ability, reduced anxiety, and motor development compared to control regimens.
In addition to omega-3, walnut (scientific name Juglans regia L) contains a large amount of other nutrients.
Nutrient value of walnuts
One ounce of walnuts (equivalent to 28 grams) or about 7 whole walnut kernels has the following approximate nutritional value
- 654 calories of walnuts
- 65 g of total fat
- 2 mg of sodium
- 441 mg of potassium
- 14 g of total carbohydrates
- 7 g of dietary fiber
- 2.6 g of sugar
- 15 g of protein
Omega-3 fatty acids, coated with walnut nutrients
The type of omega-3 fatty acids found in walnuts and some nuts and seeds such as chia seeds and flax seeds is not the same as the type of omega-3 found in fish such as salmon. Many researches on omega-3 fats, which show their high properties on the health of the heart, blood vessels and brain, refer to two fats found in fish called EPA and DHA.
The omega-3 found in walnuts is called ALA (alpha-linolenic acid). It is believed that the body can convert the omega-3 type ALA into two types, EPA and DHA. However, it cannot necessarily do such a great job.
While ALA omega-3 fats from walnuts have many health benefits, I personally recommend getting more omega-3s from salmon and supplements if necessary. It is very important to eat a varied diet to get all kinds of omega-3.
7 properties of walnut for body health
1- The properties of walnuts and helping to fight depression
Omega-3 present in walnut improves brain function at different levels. Some biological evidence suggests that low levels of omega-3 fats contribute to depression and a number of behavioral and cognitive disorders. Why is that? Essential fats are used directly to build the outer membranes of cells and help the function of neurotransmitters. So it makes sense that walnuts act as a natural treatment for depression.
Omega-3 fats help to form the soft and fluid outer covering of the cell. Therefore, it gives them the ability to communicate with each other. This is critical for “feel good” neurotransmitters such as dopamine and serotonin. Without sufficient amounts of the right types of fats in the diet, neurotransmitter function is impaired, and many people experience these effects in the form of anxiety, chronic stress, intense cravings, fatigue, and mood swings. This is why fats are vital for fighting depression and anxiety.
Comprehensive studies have been conducted that show a link between consuming high amounts of omega-3 fats and lower rates of depression. Of course, this omega-3 is usually in the form of marine fish, plus some nuts like walnuts. Controlled clinical trials examining the effects of omega-3s in preventing depression and heart disease are ongoing at a number of major research centers. It seems that the more we know about how these fats work, the more we realize their impressive properties, yet most people are deficient in omega-3 and do not have the financial ability to compensate for this deficiency.
2- The properties of walnuts and improving brain health and memory retention
Walnut is considered a wonderful food and may slow down the aging process. Omega-3 fats in walnuts are important for enhancing memory and reasoning power. Many people who suffer from high depression due to omega-3 deficiency are victims of cognitive issues. Cognitive issues include age-related abnormalities such as dementia, Alzheimer’s, and other memory disorders.
Researchers from the Department of Biochemistry and Neuroscience at Karachi University evaluated the effect of walnuts on learning and memory in mice. They observed a significant improvement in the learning and memory of mice that had used walnuts, compared to another group of mice that had not consumed walnuts. Also, rats that had used walnuts showed a significant reduction in food consumption. Although this did not have a negative effect on their natural growth. In this way, the examination of the brains of mice showed an increase in the function of neurotransmitters, protection against damage and improvement in the metabolism controlling nerves.
3- The properties of walnuts and improving heart health
There is a strong relationship between nut and omega-3 consumption with improved heart health. Studies show that walnut nutrients benefit cardiovascular health by keeping arteries clean, improving circulation, balancing cholesterol levels, and reducing disease-related inflammation.
A 2012 study published in the Journal of the American College of Nutrition. This research showed that consuming walnuts has positive effects on reducing the risk of metabolic syndrome, which is the background of diabetes and cardiovascular disease (CVD).
When researchers investigated the effects of daily consumption of 56 grams of walnuts on endothelial function and other cardiovascular risk biomarkers in a population of overweight adults, they found a significant improvement in heart health and endothelial function. Endothelial is a thin layer of cells that covers the inside of blood and lymph vessels. In these patients, the blood flow was improved, their insulin control was better, and their blood pressure was more appropriate. Another benefit of eating walnuts was that patients did not gain weight despite eating large amounts of walnuts.
4- The properties of walnuts and helping to prevent cancer
Being an excellent anti-inflammatory food rich in polyphenol antioxidants, walnuts support immune system function and can help prevent cancer. Some research has shown that walnuts are part of a diet that acts as a natural cancer treatment.
In 2013, researchers at the University of Texas Health Science Center investigated the effect of walnuts on the development and growth of human prostate cancer cells in mice. A diet including walnuts in mice significantly reduced the number of tumors and their growth. Also, the average size of prostate tumors in mice fed a walnut diet was about one-fourth the size of prostate tumors in those fed a walnut-free diet!
5- Properties of walnuts as a weight-reducing snack
Walnuts effectively help reduce hunger and naturally contain many nutrients. This means that consuming walnuts provides the body with many vitamins, minerals and essential fats. But all of these comprise a relatively small percentage of your daily calories. Walnuts have compounds that burn belly fat. Since it is full of fatty acids and some proteins, they help you feel full. This walnut effect is important for curbing food cravings, especially foods like sugar and refined carbohydrates.
Dietary clinical studies show that although walnuts are high in calories, consuming them as a substitute for other foods does not lead to a net increase in body weight. When the body suffers from a lack of fatty acids, protein, fiber and other essential nutrients found in walnuts, it is very difficult for it to maintain a stable weight, control blood sugar levels, regulate insulin and appetite, and balance cholesterol.
While sugary snacks can be considered metabolic killers, eating one ounce (about 28 grams) of walnuts with a meal or as a snack can help balance blood sugar, improve cognitive function, and prevent overeating. Avoid during the day. Remember that walnuts act as a natural appetite suppressant. Therefore, it is better to try to replace some high-fat foods such as processed meats and vegetable oils, which have no properties, with walnuts.
6- The properties of walnuts and improving reproductive health and helping growth and development
Walnuts are rich in essential mineral nutrients such as protein, fiber, calcium, magnesium, phosphorus, manganese and potassium. So if you have potassium deficiency, walnuts can increase your potassium level. In fact, all these minerals are vital for the developing brain and body. Regular and daily consumption of walnuts is recommended for pregnant women, nursing mothers and children.
For example, manganese in walnuts is an important mineral for growth, reproductive health, wound healing, and brain development. Manganese is essential for maintaining a healthy metabolism and for digesting and using food carbohydrates that support the growth of muscles and body tissues.
7- Walnuts are the best solution for increasing omega-3 in children
Many experts recommend walnuts as a nutritious brain-boosting snack for kids. Walnuts may also be a natural treatment for ADHD and other developmental problems. ADHD or hyperactivity is a disorder in which hyperactivity, inattention and sudden behaviors are more and more intense in a child than in other children. Several studies have shown that school children who took omega-3 supplements or received significant amounts of omega-3 from foods had better concentration, reduced behavioral problems, and fewer ADHD-related symptoms.
Considering that eating seafood regularly is difficult for many children, finding a way to include some walnuts in their meals is a good way to provide them with omega-3s naturally and lead to their physical and mental health.
The best time to consume walnuts
The general suggestion is to eat walnuts in the morning. Because it strengthens your memory, increases physical strength and other things like that. When you include walnuts in your breakfast, you will notice your high quality of life after a while. Also, the reason why it is not recommended to consume walnuts in the evening is that the digestion of walnuts is faster in the morning and provides energy for the whole day.
It is worth mentioning that walnuts should never be consumed before going to bed. Because it can cause problems to sleep and make you feel heavy. But when you consume walnuts in the early hours of the night, the presence of fiber in it makes you not have constipation problems and you have less appetite for dinner. In general, we recommend using walnuts when you crave unhealthy foods and are hungry.
Concerns related to the consumption of walnuts
Walnuts, like all nuts, contain low amounts of non-nutrients. To make walnuts more digestible and get more nutritional benefits from walnuts, you can soak them in water overnight. Then discard the water and consume the soaked walnuts. If you like, you can also eat walnuts in sprouted form. The absorption of sprouted walnut minerals increases.
Walnuts, like other tree nuts, must be properly processed and stored so that they do not spoil. Storage in hot and humid places causes the fatty acids in walnuts to break down and make them vulnerable to insects and fungal disease attacks. These have the potential to develop aflatoxins, which are carcinogenic. These walnuts should not be consumed in large quantities. So if you see mold on your walnuts, be careful and throw them away.