How to use walnuts to your advantage

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Walnut is a long-lived tree. These trees live from several tens to several hundred years. They begin to bear fruit at the age of 10, and at the age of 100-170 they are able to produce the greatest harvest. One tree can produce from 10 to 300 kilograms of walnut fruits.

Walnuts and almost all of its parts - leaves, shells, partitions, oil - have been used since ancient times to treat many ailments and diseases.

Walnut on Wikipedia »».

Compound

Walnuts are 65% fat. Walnut oil consists of glycerides of linoleic, linolenic, oleic, palmitic, erucic, stearic, and myristic acids. Walnuts contain 18 amino acids, including all essential ones.

Walnuts contain vitamins: E, A, C, K, B1, B2, PP, B5, B6, B9, choline, betaine, beta-carotene; macro- and microelements: potassium, phosphorus, magnesium, calcium, iron, sodium, manganese, zinc, copper, selenium. It is the green, unripe walnut fruits that contain the greatest amount of vitamin C.

Walnuts contain phytosterols (beta-sitosterol) and the flavonoid proanthocyanidin, the antioxidant activity of which is approximately 50 times higher than that of vitamin E and selenium and 20 times stronger than that of vitamin C.

The nutritional value

Nutritional value per 100 g:

Calorie content

Calorie content per 100 g – 654 kcal.

Medicinal properties

For the first time, nuts began to be eaten back in those days when humanity knew nothing about agriculture, and obtained food for itself through gathering. Even then their benefits for the human body were known. After all, these fruits contain a huge amount of microelements:

• potassium;
• calcium;
• phosphorus;
• gland;
• magnesium and others.

In addition, as mentioned above, nuts are a source of large amounts of plant protein.

Their special value lies in the fact that all valuable substances do not disappear during storage for several years after harvest.

Each type of nut has its own unique taste, set of microelements and various groups of vitamins. Proteins obtained from nuts are involved in the construction of body tissues, and fiber helps remove toxins and other harmful substances from the body, which significantly reduces the risk of pathologies of the cardiovascular system.

In addition to their beneficial properties, nuts are also very tasty. They are popular among people who do not consume animal products.

Who hasn’t used nuts as ingredients for holiday dishes?

However, these fruits cannot be classified as easily digestible and harmless products. Their daily consumption should strictly comply with the recommended norm. Most nutrition experts do not recommend eating more than 100-150 grams of this product per day.

Although only hazelnuts and cashews are considered true nuts in biology, most people are accustomed to classifying walnuts, almonds, peanuts and pistachios in the same category.

That is, a nut in the broad sense of the word is considered to be a fruit that has a hard and thick shell that hides a loose kernel. It may be separated by films (scientifically called plush), but not contain any pulp.

Let's look at the most common types of nuts.

Medicinal and beneficial properties

• Strengthens the immune system. Restores the human body during exhaustion and after serious illnesses.
• Improves the performance of the body as a whole and brain function. Improves blood circulation and memory.
• Reduces nervous excitability, relieves stress, promotes relaxation.
• Improves the functioning of the cardiovascular system, strengthens the walls of blood vessels, promotes the resorption of sclerotic and cholesterol plaques, thereby improving vascular permeability.
• Useful for iron deficiency anemia. Due to the high content of cobalt, iron, zinc and copper in its composition, it helps to increase the level of hemoglobin in the blood.
• Recommended for diabetes mellitus, since they contain manganese and zinc, which have a hypoglycemic effect.
• Improves the functioning of the gastrointestinal tract, liver, kidneys, normalizes metabolism. The nut normalizes the increase or decrease in gastric secretion.
• Has anthelmintic properties.
• Nuts are good for people who are actively involved in sports.
• Restores potency. Walnut oil is a powerful aphrodisiac.

Benefits of nuts

It is known that most products cannot contain a complete set of vitamins and minerals - this is why all nutritionists advocate a varied diet, consuming different vegetables, fruits, cereals, etc. However, walnuts contain a wide range of different microelements in different quantities, with the exception of only a few, which makes it one of the healthiest foods that can ever appear on our table. You can see the composition of walnuts and its nutritional value in the following picture:

See how rich these nuts are in nutrients! And what exactly are the benefits of walnuts? Let’s look at them in order:

• First of all, walnuts increase and strengthen human immunity, supplying the body with a diverse set of beneficial substances. For this reason, it is especially good to eat in the fall and spring, that is, during those periods that are most often accompanied by hypovitaminosis.
• If you have cardiovascular diseases, then keep in mind that regular consumption of walnuts helps cleanse the blood and resolve plaques, both cholesterol and sclerotic in nature. Walnuts also strengthen the walls of blood vessels.
• Read also:
  How to increase immunity for an adult? Traditional medicine recipes

  The benefits of walnuts also manifest themselves in the fight against constipation or, on the contrary, diarrhea, since they help restore intestinal microflora.

• Walnuts also restore male potency due to the content of zinc, calcium and magnesium, which enhance the production of male androgens.
• The high content of iron, zinc and cobalt in walnuts increases the level of hemoglobin in the blood, which is very useful for patients with anemia.
• Nuts are an excellent source of dietary fiber, which helps us feel full for a long time and regulates the digestive system.
• The content of potassium, calcium and phosphorus in walnuts helps strengthen bone tissue and increase strength.
• The benefits of walnuts are also obvious in the treatment and prevention of thyroid diseases, due to their iodine content.
• It’s not for nothing that the shape of a walnut resembles the hemispheres of the human brain: it contains omega-3 polyunsaturated fatty acids, which help improve brain function and strengthen memory.

And these are not all examples of how the benefits of walnuts manifest themselves. But, unfortunately, there are conditions under which these nuts will do more harm than good.

Walnut partitions

Walnut septums are a very healthy product, rich in iodine. A decoction made from nut partitions helps relieve all the symptoms that characterize iodine deficiency in the body. First of all, it is irritability, frequent headaches, sleep disturbances, and skin rashes.

The healing properties of a decoction of partitions

• cleanses blood vessels;
• improves memory;
• reduces the manifestation of pancreatitis and conjunctivitis;
• helps with salt deposits;
• relieves the symptoms of radiculitis;
• treats colitis and dysbacteriosis.

To prepare a decoction from walnut shell partitions, you need to take half a glass of partitions, pour them into a saucepan, add three glasses of water and bring to a boil. After ten minutes, turn it off, and pour the resulting dark broth into glass jars and put it in a cool place. The decoction should be taken half a glass before meals.

Nuts. We eat healthy and correctly.

The lion's share of a healthy diet consists of dried fruits and nuts, which by their nature can retain their properties for a long time. Nuts are enriched with minerals, vegetable fats and vitamins. But on the other hand, this is a rather difficult product to digest. How to eat nuts so that they only bring benefits to the body.:point_up:

1. Raw or fried. Nuts and seeds are very rich in nutrients, but they only provide benefits when eaten raw. Yes, heat treatment extends shelf life, but it sharply reduces the beneficial properties and makes their absorption even more difficult. Therefore, it is best to consume only raw nuts, which are easily available in the market and online stores. Most of the nuts sold in supermarkets are roasted!:point_up:

2. Everything is good in moderation. If you can eat vegetables and fruits without thinking about quantity, then it is better to be vigilant with nuts. When overeating, heaviness and discomfort in the stomach are guaranteed. Candies made from nuts and dried fruits are great options for dessert, but they should be treated as a treat and not as a main meal. :stuck_out_tongue_winking_eye: A handful of raw nuts, a couple of candies or a spoonful of seeds in a salad is the portion of nuts that can be digested without problems.

3. Compatibility rule. Nuts with oatmeal or other cereal is an example of a popular but incorrect combination. Ideally, mixing nuts is only permissible with dried fruits, fresh vegetables and herbs. As for fruits, nuts are friends with bananas, and with good digestion, raw nuts can also be combined with apples and pears. The best option is to add nuts or seeds to a large vegetable salad.:+1::seedling::seedling: Any dessert made from nuts is also best eaten after a serving of salad, and not after lunch, where products from different categories were mixed.

4. Milk rivers. Using a blender, you can make nut milk in five minutes using almonds, cashews, or hazelnuts. It will be easier to digest than just nuts. In Ayurveda, almond milk is considered a rejuvenating and restorative drink. Smoothies made with nut milk are thicker with a pleasant creamy texture. For almond milk, it is best to soak the nuts for at least three hours.

5. Soaking. For what? Many people love nuts, but few people know that dry nuts contain enzyme inhibitors - these are substances that slow down the digestion process. This is why dry nuts are so difficult to digest and are excreted from the body almost unchanged. When inactive, inhibitors prevent the nut from germinating, which helps keep it dry before it enters a humid environment. It’s not for nothing that nature itself came up with this complex mechanism, similar to how seeds germinate in water. That is why it is in water that the process of activation of nutrients in nuts occurs. As a result, all the most useful things are absorbed by the body. When soaked, the nutritional value of nuts increases significantly. Almost all types of nuts are good for the body: they improve brain function, support heart activity, remove cholesterol, etc. However, it should be remembered that in large quantities this useful product can become poisonous to the body. The optimal dose is a handful of nuts per day. Nuts “revivified” with water contain even more useful substances, they taste pleasant, are easier to digest and are better absorbed by the body. Here's how to get the most from nuts. Use these tips to know which nuts need to be soaked for how long. Walnuts – 8 hours. Almonds – 12 hours. Hazelnuts – 8 hours. Pine nuts – 8 hours. Macadamia – 4 hours. Cashew – 6 hours. The basic rule: the harder the nut, the longer you need to soak it. According to Dr. Edward Howell, when we eat dried seeds or nuts, we neutralize some of the enzymes our body produces. It can even cause the pancreas to become enlarged. In soaked nuts and seeds, the chemical composition changes and the germination mechanism is triggered. Chemical processes make soaked nuts and seeds more digestible. They become sweet, and the water washes away the inhibitors, taking the bitterness with it. We receive nutrients in the most accessible form: the active enzyme system of the plant, macro- and microelements, flavonoids and a huge amount of vitamins and antioxidants. This entire complex of useful substances is organically built into the living tissue of the plant and is found in balanced quantities and ratios.

6. About peanuts. Peanuts are often called a nut, but they are actually legumes. Both raw and roasted, peanuts are quite difficult to digest. Also, during storage, peanuts often become infected with mold, which releases toxins and can cause allergies. You need to take this fact into account and choose the product carefully. Peanut butter, which contains a mixture of roasted peanuts, refined oil, sugar and salt, becomes an even more difficult product to digest. There are healthier options for raw peanut butter, but they are still difficult to digest. Keep it in moderation.

How to eat walnuts

Before eating, soak walnuts in water for several hours or overnight. This promotes better digestion and absorption of nutrients. For better absorption, chew the nuts well.

Add walnuts to salads, rice dishes, vegetable dishes, and baked goods. Walnuts are especially tasty in a salad of boiled beets and prunes. Use them in making homemade sweet balls from nuts and dried fruits, as well as in making homemade chocolate and halva. Hazelnuts can be made into nut butter by grinding the nuts in a blender with honey or another sweetener such as Jerusalem artichoke, agave, maple or date syrup.

You can prepare a medicinal mixture by mincing walnuts and dried fruits - raisins, dried apricots, prunes, figs. Add honey to the resulting mixture and consume 1 tablespoon for adults and 1 teaspoon for children on an empty stomach.

How to select and store walnuts

In order for walnuts to provide only benefits and no harm, they must not only be consumed carefully and in moderation, but also purchased and stored correctly.

It is better to buy nuts in shells rather than shelled ones. In the peeled video, the nuts are stored worse, spoil faster, and it is very difficult to check this through plastic packaging. Unfortunately, most shelled walnuts that you see on store shelves are old and rancid, unfit for consumption.

In-shell walnuts may also be old, but this is easier to determine if you weigh the nut in your hand and shake it. A young nut will be heavier, and an old one will be lighter, and inside it will slightly “dangle” and rattle, since it has already dried out and decreased in size.

• Unshelled nuts should be stored at home in a dark, dry and cool place, if necessary in the refrigerator, and then they will be able to retain their beneficial properties and taste without going rancid throughout the year.
• Shelled nuts do not last long. It is better not to peel them for future use, but to peel only the required amount before use. If you were unable to eat some of the nuts, they should be placed in an airtight container or vacuum bag and placed in the refrigerator - then they will not spoil.

But not only the walnut itself can benefit our body, but also its partitions, or membranes, which are located inside the shell. Find out how to make a healing tincture from them that helps cope with many diseases in the following video:

Read more: Spices guide: what are the benefits of different types of spices

Contraindications

In case of individual intolerance. Eating walnuts is contraindicated for people with increased blood clotting, intestinal disorders and obesity.

Excessive consumption of kernels leads to inflammation and irritation of the tonsils, and a rash appears in the oral cavity. Overeating may cause brain spasms.

The healthiest nuts for women: list of the best

Dear women, forget about expensive multivitamin drinks and unappetizing cocktails to strengthen your body.
The best way to slow down the aging of the body, strengthen memory, improve the condition of the skin, hair and nails is to regularly eat healthy nuts. depositphotos.com. richardmlee.

Superfood Power

Scientists from the British Dietetic Association recently completed an experiment that lasted 20 years. Based on its results, a snack made from various nuts (without glaze, flavor enhancers, etc.) was dubbed a “superfood” with invaluable health-improving qualities.

Doctors observed the eating habits of 190 thousand women for two decades.

Those subjects who ate 30 grams of nuts daily (the size of a golf ball) showed improved health and a lower metabolic age.

Thanks to the antioxidants contained in the product, vitamins E and B, fatty acids and other beneficial substances, the body showed an increased ability to regenerate.

The beneficial properties for the fair sex can be summarized as follows:

• reducing the risk of gallstone formation;
• prevention of age-related macular degeneration;
• maintaining healthy bones and joints;
• slowing down brain aging;
• reducing the risk of developing cancer;
• improving the condition of hair, skin and nails;
• ensuring reproductive health;
• prevention of type 2 diabetes;
• cleansing the body of toxins;
• maintaining the functions of the cardiovascular system;
• supplying the female body with energy;
• strengthening the nervous system and anti-stress effect.

Comparative calorie analysis

The table shows the calorie content of nuts per 1 serving, or 28 g. Based on these data, you can plan your diet in such a way as to get the beneficial benefits of your favorite nuts without harming your figure.

Name Quantity, pcs. Calorie content, kcal

Best helpers

In addition to the general health benefits of nuts, they each have their own unique benefits for women's health. Which? Let's get a look.

Almond

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One of the most popular compared to its competitors, almonds contain the most fiber, vitamin E, necessary for healthy skin and vision, and protein. Iron, magnesium, potassium, and teeth-strengthening calcium make almonds a “vitamin bomb.”

A study, the results of which were published in the International Journal of Obesity, proved the benefits of almonds in the fight against excess weight. It successfully fights abdominal fat. To get one step closer to a waistline, you need to eat a handful of almonds every day for 6 weeks.

Half of women gain excessive weight during pregnancy, increasing their risk of developing gestational diabetes, high blood pressure and preeclampsia.

To avoid this, doctors from California recommend regularly eating small portions of almonds while pregnant.

The disadvantages of the product include the difficulty of digesting it. But if you soak almonds in water overnight, your body will absorb this tough nut much more easily. This explains the recent increase in popularity of healthy almond milk.

Brazilian nut

One of the most high-calorie, but therefore the most “long-lasting” source of energy. The product has proven itself well among business women as a healthy snack before training or during work - to increase concentration and recharge energy.

One nut contains a daily dose of selenium, a trace element that increases women's fertility and prevents breast and bone cancer.

Selenium, together with other antioxidants contained in Brazil nuts (vitamins E and C), prevents the aging of skin cells and other tissues and organs, building reliable protection against free radicals.

In addition, the mineral is important for the healthy functioning of the thyroid gland, the state of which directly affects the metabolic rate.

Cashew

They deserve to take a place in the menu of every woman who cares about a slim figure.

• Cashews contain the least amount of fat. This allows you to include a small amount of the product in the diet menu.
• iron and zinc ensure the supply of oxygen to cells and prevent premature aging of the skin.
• It is a rich source of folic acid, which is necessary not only for pregnant women, but also for anyone planning to start a family.
• The composition includes anti-inflammatory and analgesic components that help cope with the symptoms of inflammatory diseases and relieve toothache.

Hazelnut

The benefits of hazelnuts are difficult to overestimate.

• Doctors say this healthy, natural snack boosts immunity and memory.
• Do not deny yourself the desire to eat a nut if you want to have healthy hair and nails.
• Fights varicose veins from the inside and outside. For external use, hazelnut oil is used in the form of applications.
• Resists nervous disorders and chronic fatigue syndrome - a frequent companion of the modern business woman.

Peanut

Groundnuts, strictly speaking, are a legume, a relative of lentils, beans and peas. A source of cancer-killing antioxidants, protein, vitamins E and B.

Roasting peanuts is fine: according to an article in the journal Food Chemistry, roasting peanuts increases antioxidant levels by 22%.

But when combined with salt or in the form of sweet peanut butter, the product is harmful to the pancreas, is difficult to digest, and can do more harm than good.

Walnuts

• An ally of women in the fight against cancer and cardiac diseases, diabetes and dementia, because they contain phytosterols and omega-3 fatty acids.
• Strengthen bones and prevent the development of osteoporosis in women of the older age group.
• The product benefits the skin by making it glowing and smooth.
• Modern women leading an active lifestyle dream of getting real sleep. A 2005 issue in the Journal of Nutrition provides evidence that the product is effective in treating sleep disorders by increasing melatonin production.
• How natural sources of biotin (vitamin B7) help strengthen and grow hair and prevent hair loss.
• Scientists suggest that a diet rich in nut fatty acids during pregnancy reduces the risk of a child developing food allergies in the future.

Unlike peanuts, walnuts lose an impressive amount of nutrients after heat treatment.

Treatment with sprouted walnuts.

Pecan

Some of the beneficial properties of pecans were inherited from its closest relative - the walnut. But some therapeutic effects can be discussed in more detail.

According to the Journal of Nutrition, due to the high level of sterols in their composition, representatives of this species reduce cholesterol levels by up to 33% and are recommended for people suffering from cardiovascular problems.

Vitamin B3 helps absorb nutrients from the diet. This means that everything that women need for beauty and health is guaranteed to reach its destination.

Pine nuts

Many have heard about the benefits of pine nuts for women's health. Moreover, both nutritious kernels and shells are used.

• They cleanse the kidneys, liver and gallbladder of organs, the slagging of which instantly affects the woman’s appearance.
• The rich composition of the product provides the blood with all the necessary substances, improves its quality and prevents anemia.
• Breastfeeding women are recommended to take 2 tbsp. l. pine nuts. They make breast milk more nutritious and improve lactation;
• In folk medicine, the kernels and shells are used to combat gynecological ailments.
• Pine nut tinctures treat skin diseases and nervous disorders.

Pistachios

The benefits of pistachios for women are by no means limited to their dietary properties.

• They have a beneficial effect on the digestive, nervous and cardiovascular systems.
• Thanks to plant sterols, they bind and remove cholesterol from the body.
• They contain beta-carotene, a precursor to vitamin A. Its regular intake into a woman’s body several weeks before a trip to the sea guarantees a beautiful, even tan afterwards.
• They are a source of vitamin B6, which is necessary for the normal functioning of the nervous system and the transmission of nerve impulses throughout the body and is involved in hematopoiesis and blood circulation.
• Pistachios are rich in vitamin E, which protects the skin from the harmful effects of ultraviolet radiation and free radical attacks, and therefore from premature aging.
• They are recommended for use by pregnant women, as they prevent constipation in women and form the brain of the unborn child.

Food allergies

The harm of the product to women's health is associated with a possible allergy to:

• one or more types of nuts;
• only peanuts;
• hazelnuts and peanuts.

As a rule, an allergic reaction is very severe, up to anaphylactic shock. If you experience even mild symptoms such as allergic rhinitis, skin rash, tingling in the mouth, stop eating nuts immediately and go to the hospital. After a diagnosis confirming the allergy is made, you should abandon this food group in favor of another food.

Kola nuts: benefits and harm.

Daily norm

Want to get the most benefits from nuts? Choose a mixture of different types. It is not recommended to exceed the average daily norm - 30 g. This is approximately:

• 20 pieces of almonds;
• 15 – cashews;
• 9 – Brazil nuts;
• 20 – hazelnuts;
• 15 – macadamia;
• 15 pecans;
• 2 tbsp. l. pine nuts;
• 30 pistachio kernels;
• 9 walnuts.

Don't like chewing nuts? You can switch to a paste made from them without any additives.

If you don't suffer from allergies, you don't have to choose just one. Eat a varied diet and get the most out of cashews, almonds, hazelnuts and other great nuts!

The healthiest nuts for men.

Which nuts are the healthiest for women Link to main publication

Source: https://poleznenko.ru/poleznye-orehi-dlja-zhenshhin.html

What nuts can children eat and at what age?

Since nuts are on the list of allergens, they should be given to children with great caution. From one and a half years old it can be introduced into the diet in ground form. In order for the nutrients to be well absorbed, the nuts need to be chewed well, and a small child simply cannot do this. Again, there is a high probability of being swallowed whole and the baby may choke.

Therefore, feed whole kernels to children from three years of age and under your close supervision.

How much to give? And give as much as will fit in the child’s palm. Do not overuse, because a child’s body is not able to produce enough enzyme to digest and absorb protein. In this case, the load on the pancreas, kidneys and liver will certainly increase, which is not necessary for either you or the child.

Sometimes mothers ask pediatricians which nuts are the healthiest for the child’s body? In first place is the walnut. It is famous for its high content of iodine, which is necessary for the development of mental activity and replenishes the deficiency if you live in iodine-deficient areas or with increased radiation.

Choose the rest of the nuts according to your own preferences, but pay attention to the hazelnuts.

You already understand that nuts are a storehouse of useful elements. But, like any product, they like moderation. How to eat them correctly? Use a few tips.

1. A handful a day will be enough for you - nuts are very filling and take a long time to digest.
2. Nowadays, stores sell roasted or salted nuts; they are tasty, but not nearly as healthy as raw ones. During heat treatment, beneficial substances disappear.
3. Many people prefer to add nuts to their oatmeal in the morning - this is not the best combination. Nuts can be easily absorbed in the body if they are eaten with dried fruits, vegetables, herbs, bananas, and apples. Add them to vegetable and fruit salads or eat them plain.
4. It is best to eat nuts of different varieties, this way you will take more useful elements from nature.
5. Chew the nuts well, this way more nutrients will be absorbed by the body.