Walnuts supply your body with many nutrients and vitamins.The effect of walnut is so amazing that many people have health benefits after just 4 hours of consumption.
7 Top Reasons to Eat Walnuts
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk,and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.
3.Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable," and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:
"Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.
5.Improved Reproductive Health in Men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.
One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.
The outermost layer of a shelled walnut – the whitish, flakey (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.
Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled. Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available.
You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy.
How to Make Walnut Oil: a Step-to-Step Guide
How to make walnut oil at home?Walnut oil is known for its beneficial composition and benefits for our health as according to Wikipedia walnut oil is a source of omega-3 fatty acids essential for our health. It possesses omega-9 fats needed for a healthy heart. Moreover, it is high in vitamins B1, B2 and B3 and vitamin E, a strong antioxidant. Walnut oil has other antioxidants that protect our cells from harmful effect. Walnut oil also contains iron, magnesium, copper, niacin, zinc and selenium. And all this are in a small spoon of walnut oil. This oil isn’t sold everywhere and it is expensive. Walnut oil is cold-pressed from nuts so it is possible to make it by yourself. You will require some appliances.
You will need:
- 6 lbs of walnuts (make sure it is English walnuts)
- a nut cracker
- a meat grinder
- an oil press
- 2 large bowls
- Buy 6 lbs. of walnuts. They should be in the shell, dry and fresh. If it is possible collect them from the walnut tree when they are ripe and dry them. With the help of a nut cracker open the shell of walnuts and extract the meat out into a clean bowl.
- The next step of how to make walnut oil is to grind walnuts. Put a small amount into a meat grinder and continue grinding until the walnuts are fine. Grind all walnuts in such a way.
- After that we should warm up the walnut meat. Put it into a pot and add some water. Just a little bit. Heat the mixture for 30 minutes. Constantly stir it.
- Place the hot walnut meat in an oil press and squeeze the oil. Make sure that you have put a bowl under the oil press. Collect the oil in the bowl. Press all the meat. You are likely to receive about 1.5 qts. of walnut oil. The amount depends on the walnuts quality.
- The last thing you need to do is to filter the oil. Take a cheese cloth and pour the oil through it into a clean bowl. It is better to pour the oil into dark small bottles for storing. It is a good idea to label the bottles indicating the date of the oil pressing. Keep your oil in a refrigerator in sealed containers for up to 2 months.