Nutty Superfood! Walnut Benefits & Calories: The Best Nut for Your Health

Through ‘Nutty Superfood! Walnut Benefits & Calories: The Best Nut for Your Health‘ post, we will explore the benefits, nutritional content, calories, peak season, selection tips, and storage methods for walnuts in detail.

If we were to describe walnuts in a single sentence:

“Nutty Superfood: The Best Healthy Nut”

Walnuts are one of the oldest nuts consumed by humankind, with a long history. In ancient Persia, they were known as the “nut of kings” and treated as a valuable food. The ancient Romans called them Jupiter’s fruit, considering them the food of the gods. Walnuts spread from the Middle East and Europe to China and Asia through the Silk Road. Ancient people believed that walnuts, resembling the human brain, were good for brain health.

Modern science has proven that walnuts, rich in omega-3 fatty acids and antioxidants, help improve brain function. Thanks to their abundant nutrients and benefits, walnuts have been cherished as a superfood throughout history.

We have summarized the benefits, nutrients, peak season, and selection tips for walnuts with images and tables for easy understanding.

Let’s get started!

1. Cardiovascular Health

* The rich plant-based omega-3 fatty acid (alpha-linolenic acid, ALA) in walnuts helps dilate blood vessels, improve circulation, and lower blood pressure.

* The abundant antioxidants in walnuts inhibit the oxidation of LDL cholesterol, preventing plaque formation on artery walls, while phytosterols help reduce LDL cholesterol levels, contributing to cholesterol regulation and promoting cardiovascular health.

※ Plant-Based Omega-3 Fatty Acid: Alpha-Linolenic Acid (ALA)

– Regulates prostaglandin production, reducing blood viscosity and preventing blood clots, thereby reducing the risk of stroke and heart attack.

– Dilates blood vessels and improves circulation, helping lower blood pressure and prevent hypertension.

※ Antioxidants: Polyphenols, Vitamin E, Melatonin

– Neutralize free radicals.

– Inhibit the oxidation of LDL cholesterol (bad cholesterol), reducing plaque formation on arterial walls and preventing atherosclerosis.

※ Phytosterols: Plant Sterols

– Have a structure similar to cholesterol and compete with cholesterol for absorption in the intestines.

– Reduce cholesterol absorption in the intestines, thereby lowering LDL cholesterol levels.

2. Brain Health

* The rich plant-based omega-3 fatty acid (alpha-linolenic acid, ALA) in walnuts converts to DHA in the body, facilitating neural communication and enhancing learning ability and memory.

* The abundant antioxidants in walnuts neutralize free radicals, reduce oxidative stress, and minimize damage to nerve cells, helping maintain brain health. They also inhibit the accumulation of beta-amyloid proteins in the brain, delaying or preventing the progression of Alzheimer’s disease.

※ Plant-Based Omega-3 Fatty Acid: Alpha-Linolenic Acid (ALA)

– Converts to docosahexaenoic acid (DHA) in the body.

– DHA is a component of brain cell membranes that facilitates neural communication, enhancing learning ability and memory.

※ Antioxidants: Polyphenols, Vitamin E, Melatonin

– The brain consumes high amounts of oxygen and is vulnerable to oxidative stress.

– Neutralize free radicals, reduce oxidative stress, and minimize nerve cell damage, maintaining brain health and preventing functional decline.

– Inhibit the accumulation of beta-amyloid proteins in the brain, delaying or preventing the progression of Alzheimer’s disease.

3. Joint Health

* The rich anti-inflammatory compounds in walnuts inhibit the production of inflammatory cytokines, reducing joint inflammation. Antioxidants neutralize free radicals, preventing cartilage damage and supporting joint and cartilage health.

* The magnesium in walnuts regulates calcium metabolism in the body and promotes bone formation, contributing to the prevention of osteoporosis.

※ Anti-Inflammatory Compounds: Omega-3 Fatty Acids, Polyphenols

– Inhibit the production of inflammatory cytokines, protecting joints and surrounding tissues, and alleviating inflammation in arthritis patients.

– Regulate the production of prostaglandins, which are responsible for inflammation.

※ Antioxidants: Polyphenols, Vitamin E, Melatonin

– Neutralize free radicals, preventing cartilage damage and protecting cartilage cells.

– Promote the natural healing process of joints, alleviating joint pain.

※ Minerals: Magnesium, Calcium, Copper

– Magnesium:Regulates calcium metabolism, promotes bone formation, maintains bone density, and prevents osteoporosis.

– Copper:An essential component for collagen formation.

4. Anti-Cancer Properties

* The antioxidants in walnuts help prevent cancer through various mechanisms such as blocking cancer cell division, neutralizing free radicals to prevent DNA damage, and inhibiting vascular endothelial growth factor (VEGF).

* The phytosterols in walnuts regulate hormone activity, such as estrogen, reducing the risk of hormone-dependent cancers.

※ Antioxidants: Polyphenols, Vitamin E, Melatonin

– Induce Cell Apoptosis:Block cancer cell division, causing cancer cells to self-destruct (effective for breast, prostate, and colon cancer).

– Neutralize Free Radicals and Protect DNA:Neutralize free radicals to reduce DNA damage and prevent normal cells from turning into cancer cells.

– Inhibit VEGF:Suppress the action of VEGF, preventing the angiogenesis process in cancer cells and blocking cancer cell metastasis.

※ Phytosterols: Plant Sterols

– Inhibit Estrogen Receptors:Compete with estrogen receptors, lowering the risk of hormone-dependent cancers like breast cancer.

– Maintain Prostate Cell Health:Inhibit the growth of cancer cells, helping prevent prostate cancer.

5. Blood Sugar Control

* The abundant unsaturated fatty acids in walnuts improve insulin sensitivity, stabilizing blood sugar levels. Dietary fiber slows glucose absorption, preventing blood sugar spikes.

※ Unsaturated Fatty Acids: Omega-3 and Omega-6 Fatty Acids

– Improve Insulin Sensitivity:Increase the fluidity of cell membranes, helping cells respond better to insulin signals, thus maintaining stable blood sugar levels.

※ Dietary Fiber

– Slow Digestion:Slows down the digestion process, allowing glucose to be absorbed more gradually in the small intestine, reducing blood sugar spikes and fluctuations.

– Promote Incretin Secretion:Stimulates the secretion of incretin (a blood sugar-regulating hormone), enhancing insulin release and preventing rapid rises in blood sugar.

※ Magnesium

– Plays a key role in various physiological processes related to blood sugar control, such as insulin secretion, glucose metabolism, and intracellular signaling.

– Enhances the efficiency of glucose transport into cells by interacting with insulin receptors on cell membranes.

6. Additional Benefits

* Other Benefits:Hair health, sleep, skin health, mental health, digestive health, immune support, and psychological stability.

※ Hair Health : Biotin, Vitamin E, and magnesium in walnuts are essential nutrients for hair growth, strengthening hair roots and helping to prevent hair loss.

※ Sleep Improvement : Melatonin, a natural sleep hormone in walnuts, helps regulate sleep cycles and improve sleep quality.

※ Skin Health : Vitamin E in walnuts protects skin cells and reduces damage caused by UV rays.

※ Mental Health and Psychological Stability : Magnesium in walnuts stabilizes the nervous system and helps alleviate symptoms of anxiety and depression. Additionally, Vitamin B6 and polyphenols promote serotonin production, regulating mood and reducing stress and anxiety.

※ Digestive Health : Dietary fiber in walnuts acts as a prebiotic, promoting the growth of beneficial gut bacteria, improving the gut microbiome, and enhancing digestive health.

※ Immune Support : Antioxidants in walnuts activate immune cells such as white blood cells, strengthening the body’s defense against infections.

* Walnuts contain 185 kcal per 1 ounce (28.35g).

* 1 ounce:28.35g, a unit of weight commonly used for measuring food. One ounce of walnuts is roughly equivalent to a handful.

* Walnuts are a high-calorie food, but most of the calories come from unsaturated fatty acids, which have positive health effects.

* Walnuts are highly nutritious, packed with healthy fats (unsaturated fatty acids), protein, dietary fiber, vitamins, and minerals, making them a superfood beneficial for overall health.

* Peak Season:September to November.

* Benefits of In-Season Walnuts

– Nutrients like omega-3 fatty acids are best preserved.

– You can enjoy their distinct nutty flavor and texture.

* How to Choose Walnuts in Shell

– Shell:Should be hard and not easily cracked when pressed. Avoid shells with cracks, holes, or significant blemishes.

– Color:Should have a uniform brown color.

– Weight:Should feel heavy and dense.

– Sound:When shaken, there should be no rattling sound.

* How to Choose Shelled Walnuts

– Color:Should be light brown or golden.

– Size:Even in size and intact in shape.

– Smell:Should have a rich, nutty aroma.

※ In-Shell Walnuts

1. Storage Methods

– Room Temperature:Maintains freshness for up to 3 months; store in a cool, dry place.

– Refrigeration:Maintains freshness for up to 6 months; store in an airtight container.

– Freezing:Maintains freshness for over 1 year; store in an airtight container in the freezer.

2. Precautions

– When storing at room temperature, avoid direct sunlight, heat, and humidity. Store in a well-ventilated place.

– Moisture can enter through the shell cracks, leading to mold growth.

※ Shelled Walnuts

1. Storage Methods

– Refrigeration:Maintains freshness for up to 6 months; walnuts turn rancid quickly at room temperature, so refrigeration is recommended. Always use an airtight container.

– Freezing:Maintains freshness for up to 1 year; store in an airtight container in the freezer.

2. Precautions

– Rancid walnuts are unhealthy, so check regularly for any off-smell when storing for a long time.

Through ‘Nutty Superfood! Walnut Benefits & Calories: The Best Nut for Your Health’ post, we’ve explored the benefits, nutritional content, calories, peak season, selection tips, and storage methods for walnuts in detail. We hope this post has helped you learn more about walnuts.

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