Overview

Walnuts botanical name is Juglans genus, they are spherical, single-seeded fruits. Walnuts are enclosed in a thick, inedible Husk. It contains important amounts of nutrients like proteins, essential fatty acids, carbohydrates, vitamins, and essential minerals.

It belongs to the family of Juglans which consist of other nuts like Brazil nuts, Cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. It is used to toss around salads or in the desserts. They taste completely delicious each and every time. It is one of the most effective foods which plays an important role in improving the health.

benefits of walnuts

Origin

Walnuts are native to the Eastern North America. They are currently found in places like China, Iran, California, Arizona, and Central Asia. It has been part of the human diet for thousands of years. Walnuts are available in raw or roasted, and salted or unsalted.

Nutrition Value

Walnut is a rich source of Dietary fiber, Sodium, Potassium, Calcium, Iron, Magnesium, Vitamin A, Vitamin D, Vitamin C, Vitamin B-12, and Vitamin B-6.

Serving Size: 100g

% Daily intake per serveAverage quantity per serving
Saturated Fat30%6g
Cholesterol0%0mg
Sodium0%2mg
Potassium12%441mg
Carbohydrate4%14mg
Dietary Fiber28%7g
Protein30%15g

GI and GL Score

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

Glycemic Index plays the important role in your diet. If you are health-conscious then GI is very much useful to know how much impact particular food does on your blood glucose levels.

If a food comes with a GI of 55 or less then it is considered to be "Low GI", and a GI of 55 to 69 is a "moderate GI", and GI of 70 or greater is a "high GI".

The Glycemic Index and Load of Walnuts are 0. Which means it won't impact blood sugar levels.

Know more health benefits of Almonds.

Benefits

Improves Immunity

Walnuts consist high amount of antioxidants which keeps your immune system healthy and stops the onset of diseases. Try to add some walnuts in your diet each day to make yourself fit.

Improves Metabolism

One of the health advantages of walnuts consumption is that it improves the metabolism of the body. They alongside essential fatty acids provide the mineral to a body. Walnuts contain the minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. These nutrients help to improve the metabolic activities like sperm generation, digestion.

Weight Management

The amount of fat, calories, and carbohydrates content found in walnuts is about the eighteen grams, 19 calories, and four grams per one ounce. Therefore, it is believed that walnut consumption might lead to a weight gain.

Improves Bone Health

Walnuts contain vital essential fatty acids which referred to as omega-3. This omega-3 and its compounds are related to stronger and healthier bones. Also, as you intake omega-3 fatty acids through walnuts, inflammation decreases, and this is often associated with keeping the bones stronger for an extended period.

Improves Heart Function

Due to the high levels of omega-3 fatty acids within the walnuts, they are terribly helpful to the cardiovascular system. Its found that eating few walnuts per day can help to reduce the blood pressure. Bad cholesterol in the body can reduce due to the omega-3 fatty acid and it encourages production of the good cholesterol, which is beneficial for the heart.

Types

Hundreds of varieties of Almonds are grown worldwide. Following are the few types of Almonds:

  • English Walnut
  • California Black Walnut
  • Northern Black Walnut
  • Hinds Black Walnut
  • Black Walnut
  • Butternut
  • Manchurian Walnut
  • Texas Black Walnut
  • Japanese Walnut
  • Brazilian Walnut

Availability

All Year.

Selection

When shopping for walnuts, unpeeled, choose those walnuts that felt heavy for their size. Shells shall not be pierced or dirty since it’s a proof very often for mold developing. It's normally available in pre-packed condition and in bulk. Make sure walnuts are not rancid. Due to the high content of unsaturated fatty acids, walnuts area unit extraordinary spoilable and care ought to be taken in their preservation.

How to Preserve

Peeled Walnuts ought to keep in airtight containers placed in the freezer, and they will be preserved for six months or in an electric refrigerator, where they’ll stay for one year. It is always preferable to store walnuts with shells in a refrigerator, even though they kept in a cool, dry, dark place where they will stay fresh for six months.