Learn more about walnut

Fat is the largest part of the walnut that contains 65% of it. Walnuts contain a small amount of protein (15%) and a small amount of carbohydrates. Most of the carbohydrate in the walnut is stored in fiber. Walnuts are a good source of vitamins and folic acid.
Fat
Fat contains most of the calorie of walnut and 65% of its weight. It turns nuts into foods with high calories and high energy density.High energy density means a high calorie content of a foodstuff relative to its volume.
Although the walnut is rich in fat and calories, its replacement with other dietary foods does not cause obesity and overweight.Walnuts are richer than most of the brains in terms of having unpackaged fats. The most abundant fat in nuts is omega-6 fatty acid, which is called linoleic acid.
Walnuts also contain a relatively high proportion of omega-3 fatty acids, which is called alpha-linoleic acid (ALA). The amount of this fatty acid in walnuts is 8 to 14 percent of the total fat content of walnuts. In fact, walnuts are the only brain that holds this significant amount of omega-3 fatty acids, and this fatty acid is responsible for a large part of the properties of walnuts.
Alpha-linoleic acid is beneficial for heart health, reducing inflammation, and improving the composition of blood lipids. Alpha Linoleic Acid can also be a precursor to EPA and DHA omega-3 fatty acids, which has many health benefits.
Vitamins and minerals
Walnuts are a good source of some vitamins and minerals. Among them, one can mention the following:
Copper: This mineral material strengthens the health of the heart. Contributing to the function of the immune system, bones and nerves is also the other duties of this mineral substance.
Folic acid is also known as folate and vitamin B9. Folic acid has many biological (biological) functions. Deficiency of this vitamin during pregnancy causes the birth of a defective baby.
P: About 1% of our body forms phosphorus. This mineral substance is found mainly in bones and has many functions in the body.
Vitamin B6: This vitamin helps to strengthen the nervous system’s immune system and health. Deficiency of this vitamin causes anemia (anemia).
Manganese: The highest amount of this essential mineral is found in the brains, whole grains, fruits and vegetables.
Vitamin E: Gamma-tocopherol is the most effective form of vitamin E in the fight against cancer. Walnuts contain a large amount of this vitamin E form.
Other herbal compounds
Walnuts contain plant bioactive compounds. These materials contain antioxidants and are found mostly in the brown skin around the walnut. According to a study conducted in the United States on the amount of antioxidants in 113 high-nutrient foods, the walnut gained second place. Other notable plant compounds in the walnut include:
Ellagic acid: This antioxidant, along with other similar compounds, such as alagitanin, is found to be abundant in walnuts. Alajic acid can reduce the risk of heart disease and cancers.
Catechin: Catechin is a flavonoid with many properties for the health of the body. Helping your heart beats the benefits of cathicine.
Melatonin: This hormone helps regulate the body’s biological clock. This powerful antioxidant can reduce the risk of heart disease.
Phytic acid: Phytic acid is also known as phytate. Phytic acid can disrupt the absorption of certain minerals such as zinc and iron in the digestive system.
The benefits of walnuts for health
Walnut has many benefits to human health. Reducing heart disease, preventing cancer, and improving brain function are the benefits of walnuts.
heart health
Cardiovascular disease refers to chronic diseases associated with heart and blood vessels. In many cases, you can prevent heart disease by having healthy living habits like eating the brain.
Walnuts are no exception to other brains. Various studies have shown that walnuts, for the following reasons, reduce the risk of heart disease:
Low blood cholesterol (LDL);
Reducing inflammation;
Improve blood vessel function by reducing the possibility of plaque formation in blood vessels.
It seems that these effects of walnuts on heart health are due to the type of fat and high levels of antioxidants present in it.
Cancer Prevention
Cancer is caused by abnormal cell growth. Having a healthy diet, exercising and avoiding unhealthy habits can prevent many cancers. Walnuts can play an important role in anticancer diets due to their useful herbal compounds. Walnuts contain beneficial, bioactive plant compounds that have anti-cancer properties.
Phytosterols, gamma-tocopherol, omega-3 fatty acids, polyphenols Various antioxidants, alaic acid and its similar compounds are among the beneficial herbs in the walnut.
Observational studies have shown that regular use of the brain can reduce the risk of prostate cancer and colon cancer. Research on animals shows that walnut consumption can prevent breast, prostate, large intestine and kidney cancers. However, to prove the certainty, this requires more clinical studies on humans.
Brain health
Several studies have shown that nuts can improve brain function. Walnuts can partly stop the depression and dementia caused by aging in humans.
According to a 8-week study on 64 healthy young people, nougat can improve the perception of people. However, walnut consumption did not improve significantly in non-verbal reasoning, memory enhancement and mood mood.
The role of walnut in the improvement of brain function has been a subject of many studies. In a study, walnuts were infected with Alzheimer’s disease for 10 months. After this period, memory and learning skills of rats improved significantly.
In another study, elderly rats were walnut for 8 weeks. The result of this study was the treatment of age-related injuries to the brain. These effects seem to be due to high amounts of antioxidants in the walnut and high levels of omega-3 fatty acids.
Possible walnut side effects
In general, walnuts are a very healthy food. But some may be sensitive to it. Walnuts can also impair the absorption of certain minerals in the body.
Walnut sensitivity
Walnuts are among the eight susceptible foods. Pulmonary sensitivity may be very severe. Walnut can cause anaphylaxis (over defense) in the person. This phenomenon will cause death if left untreated. People who are allergic to walnuts should completely stop using it.
Reducing Mineral Absorption
Like all brains, walnuts are also rich in phytic acid. Phytic acid is also known as Phytate. Phytic acid can disrupt the absorption of certain minerals such as zinc and iron in the digestive tract. This phenomenon occurs if a person’s diet contains high levels of phytic acid.
The amount of phytic acid in the diet is higher for people who consume little zinc and iron, so they are more likely to suffer from a lack of minerals than others.