Have you ever heard of black walnut? Since childhood, we have been told that fruits and vegetables are an excellent source of vitamins and minerals. We know that carrots are a great source of vitamin A or that an orange is full of vitamin C.
However, do you know how great the benefits of black walnuts can be? Adequate consumption of their amount can have a significant impact on health.
Black walnut - what is it?
The black walnut (Juglans nigra) is a tree native to the United States that is valued worldwide for its wood and edible nuts. The bark of the tree has been used in traditional medicine.
Black walnut is a nut rich in various vitamins and minerals. Nuts are rich in polyunsaturated fats and antioxidants, which are key nutrients that protect against cardiovascular disease, cancer, diabetes, and certain neurodegenerative diseases.
Black walnuts have a unique taste and aroma.
Black walnuts are the second most common walnut, prized for their distinct flavor. Nutrients are extracted from the shell, which are used to make food supplements.
Nutritional value of black walnuts
Black walnuts are rich in protein, healthy fats and many vitamins and minerals.
28 years old nuts are:
- Calories: 170;
- Protein: 7g;
- Fat: 17g;
- Carbohydrates: 3g;
- Fibrous substances: 2g;
- Magnesium: 14% required daily rates;
- Phosphorus: 14% required daily rates;
- Potassium: 4% required daily rates;
- Iron: 5% required daily rates;
- Zinc: 6% required daily rates;
- Selenium: 7% required daily rates;
Black walnuts have 75 % more protein than regular walnuts, with 4g of protein per 28g serving. Proteins is a nutrient that has positive effects on weight loss, blood sugar control, and satiety.
There are not many of them carbohydrates, and most of the carbohydrates present are fiber, a nutrient that can also promote satiety and weight control.
Black walnuts are nutrient-dense, low in carbohydrates, high in protein, antioxidants, and omega-3 fatty acids.
Health benefits of black walnut
Found in black walnuts fibers, omega-3 acids and antioxidants are good for health. In addition, black walnut shells have unique antibacterial properties and are used in herbal extracts and supplements.
Benefits for heart health
Black walnuts contain a variety of heart-healthy nutrients and compounds, such as:
Omega-3 fatty acids. May improve certain risk factors for heart disease, such as high blood pressure and blood cholesterol.
Tannins. Helps lower blood pressure and blood lipids, which can improve heart health.
Ellagic acid. May help prevent narrowing of the arteries due to plaque build-up, which can lead to heart disease.
Nut consumption has also been shown to improve blood vessel function and reduce the risk of plaque build-up, which is a major risk factor for heart disease.
Antibacterial properties
Black walnut shells are rich in tannins, compounds with antibacterial properties.
The tannins in black walnuts have antibacterial effects against, for example, Listeria, Salmonella, and E. coli, bacteria that commonly cause foodborne illnesses.
After conducting a test-tube study, it was found that the extracts of black walnut shells have antioxidant and antibacterial effects and prevent the growth of Staphylococcus aureus, a bacteria that can cause infections.
May help you lose weight
Studies show that eating nuts, especially walnuts, can help you lose weight.
Although walnuts are high in calories, they make up most of them healthy fats. Fat can help increase satiety and prevent hunger.
Walnuts help you stay full longer, so you naturally eat less food, which can promote weight loss.
In one 3-month study, people who ate 1/4 cup (30 g) of walnuts daily lost more weight than a control group, despite the extra calories in the walnuts.
Lowering blood pressure
Black walnuts contain the amino acid arginine. Arginine is converted into nitric acid in the body. Nitric oxide is a vasodilator, which means it causes the blood vessels to enlarge. Vasodilators have the potential to lower blood pressure.
Black walnuts contain 3.62 g of arginine per 100 g of food product. This is slightly more than English walnuts, which contain 2.28 g of arginine per 100 g of black walnuts.
Improves sleep quality
Walnuts are a good source of tryptophan, an amino acid that helps produce serotonin and melatonin, which help you sleep. Melatonin effectively improves sleep duration and quality.
Better cholesterol
Walnuts contain phytosterols, or plant sterols. Phytosterols are beneficial to the body because they limit the absorption of cholesterol in the body. This effect can help reduce cholesterol levels in the human body.
According to the International Journal of Food Properties, black walnuts contain 37 milligrams more phytosterols than English walnuts.
Because doctors associate high cholesterol with an increased risk of heart disease, keeping your cholesterol low is essential for heart health.
Protection against neurological diseases
Black walnuts are rich in ellagitannins, which are a type of polyphenol. Ellagitannins have anti-inflammatory and free-radical fighting properties in the body.
These compounds help prevent the onset and progression of neurodegenerative diseases in the body. Examples of these diseases include Parkinson's disease, Alzheimer's disease, and amyotrophic lateral sclerosis.
Contributes to healthier aging
As you age, good physical condition is critical to maintaining mobility.
One of the things that can help you maintain your physical abilities is healthy eating habits.
Researchers who followed more than 50,000 older women for 18 years found that women who ate the healthiest had a 13 % lower risk of physical disorders. Walnuts were among the foods that contributed the most to a healthy diet.
Although walnuts are high in calories, they are packed with essential vitamins, minerals, fiber, fats and plant compounds that can help support good physical performance as you age.
Black walnut side effects
Black walnuts are said to be safe to eat if people eat these nuts in small amounts or take supplements for a short period of time.
Some people report allergies after consuming black walnuts. Others report stomach irritation and upset after taking black walnut supplements or eating the nuts.
Because doctors know little about the side effects of black walnut consumption, it is recommended that women who are breastfeeding or pregnant should not take such supplements.
Black and English walnuts
First, black walnuts are described as having an "earthier" flavor, while English walnuts have a milder flavor.
The shell of black walnuts is thick and difficult to open when, while the shell of other types is thin.
English walnuts have more omega-3 fats than black walnuts.
Black walnuts are commonly used to make flavorings and extracts. English walnuts are used in cooking, baking and ice cream.
Black walnut shells are available in powder, capsule, or liquid drop form. They are also used as a natural remedy for many parasitic infections.
Some people use the extract as a mouthwash to kill bacteria in the mouth. In addition, black walnut shell extracts are used in hair dyes.
The most important thing is to know the benefits
Black walnuts and their supplements have great benefits for your body. The most important thing is to consume these nuts and take supplements in moderation. The benefits of these nuts for the body are still being studied, so it is likely that you will only hear more good reviews about them in the future.
