What vitamins are in walnuts?

The beneficial properties of walnuts have been known since ancient times. The deserts of Central Asia are considered its homeland, although now this unpretentious plant, which produces tasty and nutritious fruits, grows almost all over the globe. The nut got its interesting name in honor of the Greek traders who first introduced it to Europeans.

The walnut tree is very interesting. It is perfectly adapted to unfavorable climate conditions and lives a long time. The age of individual specimens reaches 500 years; they reach a height of up to 25 meters. People have learned to make the most of this plant for industrial purposes: its durable, beautifully colored wood is used to produce luxury furniture, decor for weapons and the interiors of expensive cars, and natural, environmentally friendly varnishes and paints are made from the bark and leaves. But the main value is the fruits - large nuts with thick shells. Their kernels contain a huge amount of nutrients; walnut oil is used in cosmetology, and medicinal tinctures are prepared from the shell and membranes.

The nutritional value

Walnuts are a high-protein dietary product. It is good for the body as a source of protein, as it contains high concentrations of glycine, arginine, leucine, tryptophan, tyrosine and other essential amino acids necessary for the construction of cells, but it does not contain cholesterol at all. The nut has a high nutritional value due to the fact that it contains almost as much protein as meat. The nuclei are rich in lipids. 100 grams contains 65% fat, namely:

• monounsaturated fatty acids – 10%;
• polyunsaturated fatty acids – 48% (first place among plants);
• saturated fatty acids – 7%.

This high amount of fat means that walnuts are high in calories. One hundred grams of kernels have 654 calories, which is a third of the daily requirement for a person. Therefore, it is not advisable to eat nuts for people who are obese and on a diet. The kernels also contain:

• 15% proteins;
• 8% carbohydrates;
• 2% ash elements;
• 6% plant fibers;
• 4% water.

What vitamins do walnuts contain?

A mature walnut kernel contains almost all the microelements most necessary for the life of the body. It can be called a natural vitamin complex. It contains such essential substances for humans as beta-carotene, the amino acid betaine, which supports muscle tissue and oxidizes fats, and lutein, which is beneficial for vision. A handful of nuts eaten during the day replenishes the daily requirement for vitamin C. What vitamins are in the highest concentration in walnuts? One hundred grams of fruits have:

Properties of walnut

Walnut vitamins

Walnut contains (in%): fats 45-77, proteins 8-21; carbohydrates up to 7. And also: provitamin A, vitamins B, C, E, PP, K, microelements: potassium, calcium, iron, iodine, cobalt, magnesium, copper, sodium, selenium, sulfur, phosphorus, fluorine, zinc, and etc. Walnuts are also rich in vegetable protein, tannins, fiber and essential oil.

Walnut kernels are recommended to be consumed to increase immunity and restore strength after illness, for vitamin deficiency and weight loss, for the prevention and treatment of the brain, heart, liver, and to improve digestion. They tone the kidneys, strengthen the back and knees, and activate mental activity. Walnuts are an effective remedy for restoring male potency.

The effect of walnuts on the human body:

• Vitamins A, C, E and minerals (selenium and zinc) make up a set of antioxidants that improve thinking and mental activity, increasing memory, attention and concentration. The circulatory system is strengthened, the load on the heart muscle is reduced and blood composition is normalized; A lack of vitamin E can lead to atherosclerosis and fat imbalance.
• Vitamin A improves vision and improves immunity.
• The B complex of vitamins normalizes the functioning of the nervous system, improves blood composition, strengthens the immune and circulatory systems.
• Folic acid (vitamin B9) takes part in metabolism, in the production of DNA, helps improve immunity, and normalizes the function of the digestive tract. For pregnant women, it plays an important role in the development of the fetal neural tube and is necessary for normal growth and development of the placenta.
• A large number of potassium and magnesium ensures the normal functioning of the heart muscle, normalizes blood pressure, helps to timely control the water-salt balance, preventing edema and increases the body's resistance to various diseases.

• Vitamins K, potassium, calcium , etc. improve the condition of the skin, bones, joints, nails and teeth.
• Vitamin PP is the prevention and treatment of atherosclerosis
• Copper – affects enzymes, protein metabolism, bone growth.
• Magnesium is necessary to maintain normal function of the nervous system and heart muscles, has a vasodilating effect, stimulates bile secretion, increases intestinal motor activity, which helps remove cholesterol from the body . It is a cofactor in many enzymatic reactions. Magnesium is a universal supplier of energy in living cells of the body.
• Iodine is necessary for the normal functioning of the thyroid gland.
• Sulfur is part of the protein collagen and protein keratin, which gives hair, nails and skin strength, shape and elasticity. Participates in the formation of bone and cartilage tissue, improves the functioning of joints and ligaments; strengthens muscle tissue; has a wound healing and anti-inflammatory effect; reduces joint and muscle pain and cramps; helps neutralize and flush out waste and toxins from the body; affects blood clotting; participates in the secretion of bile by the liver; increases resistance to radio radiation. Improves the functioning of the nervous system; stabilizes blood glucose levels; increases immunity; has an antiallergic effect;
• Fluoride - strengthens the immune system, bone skeleton and tooth enamel, ensures hair and nail growth, stimulates hematopoiesis, removes radicals and heavy metals, prevents the development of osteoporosis.
• Zinc - necessary for the production of sperm and male hormones. Necessary for the breakdown of alcohol in the body.

• Sodium is necessary for normal kidney function and activates a number of enzymes .
• Phosphorus - helps strengthen the musculoskeletal system, is an energy accumulator.
• Dietary fiber removes toxins from the gastrointestinal tract, stimulates intestinal motility and the production of digestive enzymes;

The rare chemical composition of walnuts has a complex restorative and strengthening effect on the reproductive and reproductive systems of men.

For women, walnuts are very beneficial during pregnancy and breastfeeding due to their beneficial reproductive substances.

Memory improvement will definitely appear if you eat two nuts every day. And if you eat twice as much fruit, the body will be saturated with antioxidants, which will play an important role in the prevention of cancer.

This product is considered one of the most delicious and healthy nuts.

Minerals in walnuts

The walnut kernel contains a large number of minerals, enzymes and micronutrients: alkaloids, steroids, phenols. Per 100 grams of fruit there are

Table

This table shows the average norms of elements for an adult.

Benefit

Walnuts are an excellent remedy for recovery after serious illnesses, especially if combined with natural honey. Thanks to vitamin C and fatty acids, it cleanses blood vessels of cholesterol plaques, preventing the development of atherosclerosis and diabetes, and has a beneficial effect on the heart. Regular consumption of nuts helps to return to normal after anemia. Walnuts are also effective in preventing cancer: they suppress the spread of cancer cells.

Walnuts contain the hormone melatonin, which is responsible for proper sleep. The fruits are useful for mental stress and depletion of internal strength. They strengthen the nervous system, activate the brain, refresh memory, and restore hormonal levels. Nuts are also recommended for athletes. The arginine they contain accelerates the growth of muscle tissue during intense physical activity. Walnuts perfectly replenish energy; during a diet, they can replace other high-calorie foods, thus getting rid of extra pounds.

This nut contains anti-inflammatory substances, thanks to which chronic inflammation in the body fades. It brings great benefits to the skeletal system, strengthening bone tissue, and the genitourinary system, being a strong diuretic. Antioxidants, mineral elements and vitamins in walnuts help restore potency in men and help the endocrine glands work better. Young walnut kernels cleanse the stomach and intestines well; doctors recommend them for certain diseases of the digestive tract. If you mix ground nuts with garlic, you get a wonderful remedy for colds, and if you mix them with honey, you get a wonderful remedy for tuberculosis.

Chemical composition

Walnuts contain a large amount of useful substances.
The energy value of 100 g of the royal acorn is 650 kcal. Nutritional value of walnuts (per 100 g):

• 16 g proteins;
• 60 g fat;
• 11 g carbohydrates.

How many carbohydrates are in walnuts? Only 11 g, which means that their glycemic index will also be low - 15 units (low content). This product can be consumed by diabetics without fear of spikes in sugar levels.

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The usefulness of walnuts is due to the large proportion of fatty acids, vitamins, a complete list of amino acids, and tannins.

The fruits contain:

• macroelements - phosphorus, potassium, magnesium, sulfur;
• trace elements - iron, iodine, selenium, manganese, zinc.

Vitamins in walnuts are contained in an easily digestible, accessible form: C, A, E, almost all from group B, K, PP.

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Can pregnant women eat walnuts?

It is important for women carrying a child to know that they can not only eat walnuts, but even need to. It contains phytoncides, antioxidants, thiamine, riboflavin, folic acid and other B vitamins, therefore it is extremely useful during pregnancy and supports the health of the mother and embryo in the womb. Eating walnuts helps the expectant mother cope with infection more easily, maintain an attractive appearance, beautiful skin and hair, and fight fatigue and ailments. If a pregnant woman regularly takes nut kernels with natural honey, her milk production will increase and its fat content will increase. The main thing is not to overdo it, otherwise an allergic reaction may occur.

Beneficial features

The benefits of walnuts for the human body can hardly be overestimated, because its properties include:

• antiseptic;
• immunostimulating;
• anti-inflammatory;
• cleansing;
• astringent;
• soothing;
• choleretic.

Even in the ancient Greeks, they knew what benefits you could get from walnuts: regular consumption not only restores vitality and activates brain function, but also has healing properties.

What are the benefits of walnuts for the human body:

• Due to the high proportion of fats and proteins, it can serve as an excellent substitute for meat for vegetarians, while being a source of all necessary substances;
• Calcium, fluorine and phosphorus strengthen bone tissue and have a beneficial effect on the musculoskeletal system;
• Potassium and magnesium are the best helpers for the heart and blood vessels: they strengthen their walls, improve blood flow, being an excellent preventative against strokes;
• Has a sedative, calming effect on the nervous system: relieves stress, depression, neurosis, irritation;
• The royal acorn is used in the complex treatment of viral diseases - colds will go away easier, immunity will recover faster;
• Relieves inflammation of internal organs. By affecting the digestive system, it helps with diarrhea, dysbacteriosis, and bloating. Cleanses the intestines, helps the liver and gallbladder function;
• The antitumor and anticancer value of black walnut in complex treatment is also known due to the antioxidants it contains.

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When used regularly, brain fruit is effective for children: with a daily norm of 1 kernel per day from 3 years of age, the growing body’s need for minerals, vitamins, and nutrients is met.

Corn will also help provide the growing body with the necessary substances https://poleznoevrednoe.ru/pitanie/chem-polezna-kukuruza-polza-i-vred-dlya-zdorovya/#i-4

What are the benefits of walnuts for men? The benefits of walnuts for a man’s body are extremely great: everyone knows how beneficial nuts affect potency, being a strong natural aphrodisiac. In addition, testosterone levels are normalized and the functioning of the sex glands is regulated.

Useful properties for women

Walnuts affect the female body in the following ways:

• The walls of blood vessels are strengthened, the appearance of cholesterol plaques is prevented, which is the key to successful treatment of varicose veins in women;
• The hematopoietic function will facilitate the flow of menstruation and quickly restore the body after childbirth;
• Eating kernels normalizes the female cycle, stimulates the production of hormones that prevent the development of breast cancer;
• Can pregnant women eat walnuts? If there is no allergic reaction, it is even necessary. Possessing a unique set of minerals and vitamins, these fruits nourish the woman’s body during pregnancy and the baby as well. It has a beneficial effect on the development of his brain and cardiovascular system;
• Brain fruits are useful when breastfeeding a newborn. They top the list of products that can be recommended to a nursing mother to stimulate lactation. Milk becomes fatty, nutritious, and its production increases. Protective functions against viruses are improved: mother and child get sick much less often. Of course, we do not forget that during breastfeeding, women need to observe moderation in everything and monitor possible reactions in the child;
• The benefits of walnuts for a woman’s body are also great in the cosmetics industry. In home care, foot baths and masks are used;
• The importance of the brain fetus in weight loss diets is great. The consumption of kernels at this time should be strictly dosed; the body will not experience a lack of nutrients. The feeling of hunger is dulled, and a surge of strength is felt.

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The benefits of membranes of the shell and skin of walnut kernels

Not only walnut kernels are beneficial, but also their skin, as well as the membranes of the shell. Healing infusions are prepared from ground membranes to help cope with various ailments: diabetes, unstable blood pressure, hyperthyroidism, prostatitis, psychopathy. Many people do not like to eat walnuts with the skin and peel it off because of the bitter taste. But it’s better not to do this, because the skin is the most useful part of the fruit. It contains a huge amount of phenolic compounds and acids necessary for the immune system.

Harm

Walnut is a healthy product, but this does not mean that it can be consumed in unlimited quantities. It contains active substances that, if ingested in excess, cause allergies. Also, due to the high concentration of vitamins, excessive love for walnuts can lead to hypervitaminosis. Pregnant women often experience mastopathy when they overuse nuts, and breastfeeding mothers' milk spoils, causing the baby to suffer from diarrhea. If you overeat or have an individual intolerance to walnuts, a rash appears in the mouth, the tonsils become inflamed, stomatitis or diathesis develops, and a migraine may begin. The consumption of fruits should be limited to people who have the following diseases:

• eczema and psoriasis;
• ulcerative colitis and other intestinal disorders;
• increased blood clotting.

The optimal amount of walnut kernels per day is 100 grams. It is better to buy nuts in the fall, choosing the fruits of this year's harvest. The shell of fresh nuts is light, there are no spots or cracks on it. Unspoiled kernels taste sweet, while old ones taste bitter. Nuts should be stored in a dry place without foreign odors at temperatures up to + 20°C. At high temperatures, the kernels dry out and lose their beneficial properties.

Harm of walnuts

Despite all the benefits that walnuts bring to the human body, this product can cause serious harm if consumed incorrectly or excessively (more than 100 g per day). For people who have increased blood clotting and acute intestinal diseases, walnuts are contraindicated.

Excessive consumption of this product causes inflammation of the tonsils and irritation of the oral cavity, a rash in the mouth and brain spasms. The allergenic properties of nuts can lead to diathesis or allergic stomatitis. Particular caution should be exercised in case of individual intolerance to a food product, which can also aggravate colitis, eczema and psoriasis.

How to choose good nuts?

1. Peeled kernels with light skin are much more valuable, as they indicate the degree of freshness of the product;
2. When choosing whole fruits, you should give preference to heavier and lighter nuts, the shells of which do not have deep cracks, punctures and stains;
3. You should buy nuts in the fall, which increases the likelihood of purchasing fresh fruits collected in this season;
4. The fruits should not have an unpleasant rancid odor, and the kernels should taste sweetish.