Walnuts

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Walnuts Provide energy to the heart

Health Ministries December 14, 2019

The walnut is, together with other oil-bearing nuts, one of the most concentrated food sources of nutrients. Together with the Brazil nut, it is the nut with the highest caloric content (642 kcal/100g). These fats are formed primarily of unsaturated fatty acids, with a preponderance of polyunsaturated, in addition to lecithin. 

Fatty acids found in walnuts:

· Linoleic acid(31.8%), with 18 carbon atoms and two double bonds. This is an essential fatty acid that the body cannot be without, particularly during infancy. If lowers cholesterol level and is involved in the formation of nerve tissue and in the production of antibodies.  With its 31.8 grams per one hundred, walnuts are the richest linoleic acid food source surpassed only by sunflower seed (32.6%). Soy, almonds, and other nuts closely follow walnuts. Beef, for example contains only 0.58% linoleic acid, 54 times less than walnuts.

· Linolenic acid(6.8%), with 18 carbon atoms and three double bonds. This is an Omega 3 series fatty acid, the same as those found in fish. It reduces cholesterol and triglyceride levels in the blood, prevents the formation of clots in the blood vessels, and stops inflammatory processes.

Carbohydrates: The walnut is the lowest of any oil-bearing nut in this nutrient (13.5%). From a chemical point of view these are oligosaccharides (destrins) and a small amount of sugars (saccharose and dextrose). Because of this, walnuts are well tolerated by diabetics.

Proteins: Walnuts contain up to 14.3% of high-quality protein, more than peanuts, and about the same as almonds. They are somewhat deficient in the essential amino acid methionine, which is solved by combining them with whole grains (wheat, oats, rice, etc.), which in the essential amino acid methionine, which is resolve very rich in methionine.

Vitamins: Walnuts are a good source of Vitamins, B1, B2, B3 (niacin), and particularly B6. Only wheat germ and certain fish such as sardines or salmon equal or surpass walnuts in vitamins B6. Meat and most fish contain half to a third as much as walnuts, and eggs and milk contain 10 to 20 times less. Vitamin B 6 is involved in proper brain function as well as red blood cell production.

Minerals: 

Walnuts are rich in phosphorous and potassium, while they are low in sodium. They also contain a significant amount of iron, magnesium, and calcium. Walnuts are one of the best sources of trace elements. 

Walnuts are particularly rich in the following:

· Zinc: Walnuts contain 2.73 mg of zinc per 100 g, an amount superior to all meats and fish, except liver. Only brewer’s yeast, grains, and cheese surpass walnuts and peanuts in zinc content.

· Copper Walnuts contain 1.39 mg of copper per 100 g, greater than most plant-based and animal-based foods. Only liver and oysters surpass walnuts and other nuts in copper.

· Manganese Walnuts contain 2.9 mg of this trace element per 100 g, surpassed only by hazelnuts, soy, beans and whole grains. Meat, fish, eggs, and milk are poor in manganese which is necessary for reproductive function in both sexes.

Preparation and Use

1. Raw and whole: Raw walnuts must be chewed very well. If they are indigestible, elimination of the thin yellow skin may help.

2. Ground: Ground walnuts are easily assimilated by those with chewing difficulty.

3. Cooked: A great variety of delicious vegetarian dished can be make from walnuts including meat analogues, “meat” balls, sprinkled over oatmeal and salads.

4. Walnut oil: This is very flavorful and nutritious but is seldom available commercially because it becomes rancid very easily.