Let's explore the WALNUT ~ =)
Edible Walnut ~
Walnut with kernel
Black walnut Flower ~
Walnut-tree-with-unripe-green-walnuts-
Case Study 1:-
A walnut is an edible seed of any tree of the genus Juglans, especially the Persian walnut, Juglans regia. Broken nutmeats of the eastern black walnut, from the tree Juglans nigra, are also commercially available in small
quantities, as are foods prepared with butternut nutmeats.
Walnut seeds are high density source of nutrients, particularly proteins
and essential fatty acids. Walnuts, like other tree nuts, must be processed and
stored properly. Poor storage makes walnuts susceptible to insect and fungal mold
infestations; the latter produces aflatoxin - a potent carcinogen. Mold infested walnut
seed batch should not be screened then consumed; the entire batch should be
discarded.
In certain parts of the world, walnuts are locally known as walnüsse, noix,
nuéz, nuc, ceviz, akharōṭ (अखरोट), kurumi (胡桃), hétáo (核桃).
Walnuts are rounded, single-seeded stone fruits of the walnut tree. The walnut fruit is
enclosed in a green, leathery, fleshy husk. This husk is inedible. After
harvest, the removal of the husk reveals the wrinkly walnut shell, which is in
two halves. This shell is hard and encloses the kernel, which is also made up
of two halves separated by a partition. The seed kernels - commonly available
as shelled walnuts - are enclosed in a brown seed coat which contains
antioxidants. The antioxidants protect the oil-rich seed from atmospheric
oxygen so preventing rancidity.
There are two major varieties of walnuts grown for its seeds — the English
walnut and the Black walnut. The English Walnut originated in Persia, and the
Black walnut is native to the United States. The Black walnut is of high
flavor, but due to its hard shell and poor hulling characteristics it is not
grown commercially for nut production. The commercially produced walnut
varieties are nearly all hybrids of the English walnut.
Case Study 2:-
Walnuts are
revered since ancient times as symbol of intellectuality since their kernels
have convoluted surface inside the shell resembling as that of brain! The nuts
are enriched with many health-benefiting nutrients, especially Ω-3 fatty acids
that are essential for optimum health.
The nuts are
edible kernels of the fruits from tree belonging to Juglandaceae family, in the
genus: Juglan. Juglan species plants are medium sized, semi-tropical, deciduous
trees believed to be originating in the mountain ranges of Central Asian or
southern Europe region.
There exist at least 30 varieties of
walnut cultivars. The three most popular verities grown for commercial purpose
are the English or Persian walnut (Juglans regia), the Black
walnut (Juglans nigra), and the White or butternut walnut (Juglans
cinerea). Commercially, the nuts are being cultivated in the United States of
America, Romania, France, Turkey, and China. After plantation, the plant takes
approximately four years until it produces its first major crop.
During each season, the fruits are
ready for harvesting by August when the thick green hull begins to crack to
expose the light brown colored “in shell” (with shell) walnut. Each nut is
roughly spherical in shape, about the size of medium sized lemon
weighing about 10-15 g enclosing ediblekernel.
In structure; the walnut kernel
consists of two uneven, corrugated lobes, off white in color and covered by a
paper thin, light brown skin. The lobes are partially attached to each other.
Oil extracted from the nuts, apart from cooking, has also been used in as base
or carrier oil in medicine, and aromatherapy.
- The nuts are rich source of
energy and contain many health benefiting nutrients, minerals,
antioxidants and vitamins that are essential for optimum health.
- They are rich in monounsaturated
fatty acids (about 72%) like oleic acid and an excellent source of all
important omega-3 essential
fatty acids like linoleic acid, alpha linolenic acid (ALA) and
arachidonic acids. Regular intake of walnuts in the diet help to lower
total as well as LDL or “bad cholesterol” and increase HDL or “good
cholesterol” levels in the blood. Research studies suggest that
Mediterranean diet that is rich in mono-unsaturated fatty acids and
omega-3 fatty acids help to prevent coronary artery disease and strokes by
favoring healthy blood lipid profile.
- Eating just as much as 25 g each
day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research
studies have suggested that n-3 fatty acids by their virtue of
anti-inflammatory action helps to lower the risk of blood pressure,
coronary artery disease, strokes and breast, colon and prostate cancers.
- They are rich source of many
phyto-chemical substances that may contribute to their overall
anti-oxidant activity, including melatonin, ellagic acid, vitamin E,
carotenoids, and poly-phenolic compounds. These compounds have
potential health effects against cancer, aging, inflammation, and
neurological diseases.
- Scientists at University of
Scranton, Pennsylvania have recently discovered that walnuts have highest
levels of popyphenolic antioxidants than any other common edible nuts. 100
g of walnuts contain 13541µmol TE
(Trolex equivalents) of oxidant
radical absorbance capacity (ORAC). Eating as few as six to seven
average sized nuts a day could help scavange disease causing free radicals
from the body.
- In addition, they are also
excellent source of vitamin E,
especially rich in gamma-tocopherol; contain about 21 g per 100 g
(about 140% of daily-required levels). Vitamin E is a powerful lipid
soluble antioxidant, required for maintaining the integrity of cell
membrane of mucus membranes and skin by protecting it from harmful oxygen
free radicals.
- These nuts are packed with many
important B-complex groups of vitamins such as riboflavin, niacin,
thiamin, pantothenic acid, vitamin B-6, and folates.
- They also very are rich source of
minerals like manganese, copper,
potassium, calcium, iron,magnesium,
zinc, and selenium. Copper is a cofactor for many vital enzymes, including
cytochrome c-oxidase and superoxide dismutase (other minerals function as
co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in
many enzymes that regulate growth and development, sperm generation,
digestion and nucleic acid synthesis. Selenium is an important
micronutrient, which functions as co-factor for anti-oxidant enzymes such
as glutathione peroxidases.
- Walnuts oil has flavorful nutty
aroma and has an excellent astringent properties; helps to keep skin well
protected from dryness. It has also been used in cooking, and as “carrier
or base oil” in traditional medicines in massage therapy, aromatherapy, in
pharmaceutical and cosmetic industry.
Case Study 3: -
The walnut is not only good for cooking -
they are healthy nuts that can also help your heart. The Food and Drug Administration(FDA), recognizing the cholesterol-lowering properties of
walnuts, accepted a petition filed by the California Walnut Commission in March
2004 to list the health claim that walnuts can aid in reducing cholesterol
levels. Through many studies performed by various research institutions all
over the world, the benefits of walnuts have now been discovered. Not only has
the consumption of walnuts proven beneficial in lowering cholesterol levels,
they have been also noted to reduce the risk of heart disease and inflammation.
What Makes Walnuts Healthy?
Walnuts demonstrate heart-healthy benefits due to the presence of high
amounts of omega-3
fatty acids and phytosterols. Omega-3-fatty acids
reduce triglycerides levels and only slightly
reduce LDL levels (low
density lipoproteins, also know as the bad cholesterol). Phytosterols appear
to slightly lower LDL cholesterol levels, however, the mechanism by which it
does this is not entirely known. In fact, walnuts contain the highest amount of
omega-3-fatty acids in 1 ounce of nuts (i.e. one handful) in comparison to
other nuts (2.5 g of omega-3-fatty acids versus less than 0.5 g found in other
nuts).
In addition to heart healthy ingredients, walnuts also contain a wealth of
other nutrients, including vitamin E, the B vitamins, fiber, and several
minerals. Many of the studies performed suggest that you only need to consume
only a handful of walnuts a day to receive the cholesterol-lowering benefits of
walnuts. The FDA agrees with this health claim, which will be on every bag of
walnuts you purchase and will state the following: "supportive but not conclusive
research shows that eating 1.5 oz of walnuts per day, as part of a low
saturated fat and low cholesterol diet, and not resulting in increased caloric
intake may reduce the risk of coronary heart disease. See nutrition information
for fat [and calorie] content."
Where’s the Proof?
Many studies have
indicated the usefulness of walnuts in reducing cholesterol levels.
1. The first
study involving the benefits of walnuts was performed at Loma Linda University
in 1993. This study revealed a controlled diet containing walnuts reduced LDL
cholesterol significantly in comparison to the Step One diet produced by the
American Heart Association. The controlled diet was a modified version of the
Step One diet, with the exception that walnuts replaced the fatty acid portion
in the diet.
2. A Harvard study outlining the benefits of nuts concluded that high
dietary nut consumption decreased the risk of sudden cardiac death in 2002.
3. In
addition to this, many studies have elucidated the benefits of consuming
walnuts and other omega-3 fatty acid-containing foods, citing that consuming
high amounts of these products reduced the risk of stroke and clogging of
arteries.
The bottom line is that walnuts are a healthy
snack packed with important nutrients that can help keep cholesterol levels --
and your heart -- healthy. Most studies have shown that it takes only one
handful daily to achieve this effect.
(http://cholesterol.about.com/od/treatments/a/walnut.htm)
Eating walnuts can help fight
depression, lower cholesterol levels and help with weight loss because of their
high levels of omega-3.
An excellent
source of protein, walnuts are high in fiber and rich in vitamins, minerals and
antioxidants. The benefits of eating walnuts, or using walnut oil, come from
the fact that walnuts are one of the best sources of omega-3 fatty acids.
Eating walnuts can lower cholesterol and tryglyceride levels, lower the risk of
heart disease, combat depression and help with weight loss. Other health
benefits include healthy bones and lower blood sugar levels.
> Walnuts, Depression and Omega 3
Walnuts and
walnut oil contain more omega-3 than any other nut around. Apart from lowering
triglyceride levels, omega-3 is particularly important for the brain to
function properly. Studies have shown that eating more omega-3, either from walnuts,
walnut oil or fish, can significantly lower depression. Many people who suffer
from depression have low levels of omega-3 in their bodies. Several other
studies have also linked omega-3 deficiency in children with attention deficit
hyperactivity disorder (ADHD).
> Omega-3 and
Walnuts
The type of
omega-3 found in walnuts and walnut oil is different to the type found in fish.
Fish contains the EPA and DHA omega-3, while walnuts contain ALA or
alpha-linolenic acid which is also found in flaxseends. The body can
theoretically make EPA and DHA from the ALA found in walnuts.
> Eating Walnuts
for Weight Loss
The health benefits of walnuts also include weight management.
Studies at Loma Linda University have shown that eating a few walnuts before a
meal can decrease appetite and may cause people to eat less. Walnuts are
nutritionally dense so they also provide a good dose of daily nutrients.
Walnuts are rich in protein, B vitamins, vitamin E and magnesium, calcium,
potassium and manganese which is essential for growth and peak brain
functioning.
**** Benefits of Nuts ****
The FDA has
recognised the benefits of eating nuts to control heart disease. Nuts that
contain less than 4g of saturated fat per 50g include walnuts, pecans, hazelnuts,
almonds, pistachios, peanuts and pine nuts. A study in 2009 published in the American
Journal of Clinical Nutrition showed those who ate walnuts had a
significantly higher decrease in total cholesterol and LDL cholesterol. The
study also showed that walnuts provided good levels of antioxidant protection
with no adverse effects on body weight.
A handful of
walnuts provides 2.5g of ALA, the plant-based source of omega-3, 4g protein, 2g
fiber and 10% of the daily recommended allowance of magnesium and phosphorus.
Case Study 5:-
Walnuts trace their origins in many
places, though it is common knowledge that the earliest were Persian where the health
benefits of walnuts were thought to be well known. Walnuts are
believed to have been cultivated as far back as 7000 B.C. in the humid regions
surrounding the Caspian Sea. Today, California walnuts are some of the highest
quality nuts around; in fact, almost 90 percent of the United States’ walnut
production grows right in California. Currently, the U.S. ranks as
second-highest walnut producer in the world, only to China.
*** Health Benefits of Walnuts ***
Some people hold the notion that all nuts are the same. This is
especially untrue for walnuts; these unique nuts are made up of mostly
polyunsaturated fatty acids—both omega-3 and omega-6—while nearly every other
nut is composed predominantly of monounsaturated fats. Moreover, walnuts are
the only nut with a significant quantity of ALA, a seed oil that must be
acquired through diet. Raw walnuts also have a remarkably high level of
antioxidants.
Aside from being a tasty treat, walnuts are notoriously beneficial to
your heart and circulatory system. Walnuts assist in lowering cholesterol,
which improves blood quality, and they help decrease the risks of excessive
clotting and inflammation in blood vessels. As a reliable source of omega-3,
walnuts repeatedly assist in the improvement of many cardiovascular functions,
even countering high blood pressure.
Studies suggest that raw walnuts can increase fat oxidation and reduce
carbohydrate oxidation, leading to a healthier use of body fat in adults. In
2006, a report published by ScienceDaily stated that eating a handful of raw
walnuts with meals high in saturated fat appeared to limit short-term damage to
the arteries. Of course, eating walnuts will not absolve all health risks that
come with eating unhealthy food, but they are a worthy addition to any diet.
*** Walnuts Join Pursuit Of The Cancer Cure ***
Along with their cardiovascular benefits, walnuts are now receiving
attention from researchers with respect to their role in reducing the risks of
prostate and breast cancer. In 2009, the American Association for Cancer
Research was presented with a U.S. study that demonstrated decreased tumor
sizes in mice that consumed the human equivalent of two ounces of walnuts per
day. Although the study was conducted on mice, the walnut’s ability to reduce
endothelin levels and decrease the inflammation of blood vessels will surely
prove beneficial to cancer patients whose endothelin levels are higher than
normal.
Summary
They are called the heart healthy nut and are packed full of
anti-oxidants and nutrients but the health benefits of walnuts are
complementary to their delicious taste whether you prefer them in cakes,
brownies or topping salads.
Case Study 6:-
Walnut
benefits to your health
Walnut trees have
been cultivated for thousands of years in different parts of the worls and have
many types from varying origins. The walnut tree originated in India and
Caspian Sea regions, while North Americans cultivate black and white walnuts in
recent times. At present, China is the largest commercial producer of walnuts
in the world.
In Oriental
and Chinese medicines, these are used for treating frequent urination,
constipation, knee pains, cough, and asthma in the form of internal use.
Walnuts are also used in external application medicines for problems like hair
loss, acne treatment, and dandruff and skin inflammations. It is also used in
as an ingredient in variety of foods and other medicine.
Walnuts have
plenty of monounsaturated fats and maximum of this is oleic acid, which is
Omega-3 and Omega 9 fatty acid helpful in keeping heart healthy. The ratio of
omega 3 in walnuts is much more then in any other available nuts. The function
of Omega-3 in our body is to prevent arteries from blockage, keeps them soft
and flexible and increases blood flow to heart and body. Its oil is useful in
avoiding a joint disease called arthritis and has been used commonly. Due to
the available fatty acids and anti oxidants, the risk of breast cancer
development is much reduced.
Walnuts are
an important resource for getting antioxidants especially Ellagic acid which
are found in kernels. Ellagic acid helps in defeating that dangerous substance
in our body which causes cancer. It also prevents the production of cancerous
cells. In addition of the antioxidant activity, the plenty of polyphenols
support the immune system.
Walnuts are
great reservoir of nutrients including protein, vitamin E, Vitamins B and
fiber. As a source of dietary fiber, walnuts maintain digestive system and
protein helps in building muscles. Walnuts also have many minerals just like
all other nuts too have these in different ratios. These minerals include
manganese, copper, phosphorous, zinc, calcium and Iron. Walnuts protects
against memory loss.
Magnesium has
an important role in muscle contraction and relaxation and energy production. Phosphorus
boosts kidneys function and controls regular heartbeat. Potassium is also
needed in building up the muscle. Zinc is needed by immune system and copper
manages nerve and immune system and keeps bones healthy. Manganese regulates
blood-sugar level and Selenium prevents cell damaging.
Researcher
and doctors recommended adding walnuts into our daily diet to help avoid breast
cancer. Eating walnuts regularly helps improving heart health and maintains
sexual vitality in men. Walnuts are helpful in reducing bad cholesterol levels.
Walnut oil
when mixed with olive oil provides a good solution for healthy, shiny hairs.
Almonds are also very good for keeping skin freshness alive because the
presence of vitamin B1, vitamin B2, vitamin B3, E and niacin keeps skin away
from radicals; hence slowing down the aging process in skin and body.
Let's Enjoy eating this healthy nut - WALNUT ! =)
