What are the benefits of walnuts? Do walnuts really improve brain function? How many walnuts can you eat per day?

Violation of the full functioning of the thyroid gland is usually associated with a deficiency in the body of useful substances: vitamins and microelements. With minor disruptions in the endocrine system, a person feels constant lethargy, decreased performance, and memory impairment.

Further weakening leads to serious pathologies. For example, the formation of goiter, swelling, weight gain or sudden loss of body weight with increased appetite, sleep disturbances, short temper and irritability, high temperature.

Endocrinologists identify several causes of thyroid diseases. Among them, a special place is given to unbalanced nutrition, which leads to a lack of important microelements in the body. In fact, without receiving full “recharge” from the outside, this organ of the endocrine system “fades away.” The synthesis of hormones T3 and T4 sharply decreases, which leads to the development of a whole bunch of chronic pathologies. Various medications are used to treat thyroid diseases.

However, to prevent diseases, endocrinologists advise periodically taking multivitamin complexes with microelements in the form of food additives.

Benefits of walnuts

All the benefits of walnuts are due to its unique composition.

Composition and calorie content

The calorie content of a walnut is 656 Kcal.

Calories 654 Kcal

• Fat:
  65.2 g
• Proteins:
  15.2 g
• Carbohydrates:
  13.7 g
• Water:
  4.0 g
• Ash:
  1.8 g

Calorie content 1 pc. walnut is about 32-40 kilocalories.

Full chemical composition of walnuts ➤

Other important connections:

• Phytosterols

  - 72-94 mg (151% of the RDA). The basis is beta-sitosterol 64-87 mg (189% of the RDA), which makes it possible to classify walnuts as feminine products.

• Purines

  — 10.0 mg (8.3% of the RDA)

• Oxalic acid

  — 74 mg (18.5% of the RDA)

Just 10 grams of walnuts (2 pieces) contain the daily requirement of omega-3 - an extremely healthy fat for the brain, heart and blood vessels.

12 beneficial properties of walnuts

1. Source of Omega-3.

   Even though walnuts contain 65% fat (including omega-3 alpha-linolenic acid (ALA)), they reduce blood fat. Just 4-7 walnuts contain 2.5 grams of omega-3, which is more than 2 times the minimum requirement for an adult [2].

   Research has shown that every gram of omega-3 you eat per day reduces your risk of dying from heart disease by 10% [3].

   On the subject: rating of 15 products that hold the record for omega-3 content

   The polyunsaturated fatty acids contained in the nut, together with minerals, are recommended for the prevention of hypertension, atherosclerosis and other diseases of the heart and blood vessels.

2. Improves memory and brain function.

   In a 10-month study of Alzheimer's disease, mice fed 6–9% of calories from walnuts (equal to 28–45 g per day in humans) had significant improvements in learning, memory, and anxiety compared to a control group without walnuts. [4]. In addition, there are human studies that support the role of walnuts in maintaining brain health as we age [5].

3. Reduces blood cholesterol levels.

   Walnut kernels increase high-density lipoproteins (HDL) and reduce bad cholesterol levels. For example, in a recent study of 194 healthy adults, eating 43 grams of walnuts daily for 2 months resulted in a 5% reduction in total cholesterol, a 5% reduction in LDL, and a 5% reduction in triglycerides. Moreover, those people who consumed walnuts also experienced a decrease in apolipoprotein-B by almost 6%. And as is known, high levels of apolipoprotein-B are a major risk factor for heart disease [6].

   Read also:  How does iodine deficiency affect fertility and can it be eliminated?

   On the subject: How to lower cholesterol without drugs?.

4. Source of powerful antioxidants.

   Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are especially high in walnut skins [7], [8]. A small study among healthy adults found that eating walnuts prevented post-meal oxidative damage to LDL cholesterol, whereas eating a meal with refined fat did not. This is beneficial because oxidized LDL tends to accumulate in the arteries, causing atherosclerosis [9]. In addition, walnuts contain exactly the right form of vitamin E (in the form of gamma tocopherol instead of the widespread alpha tocopherol) that is particularly beneficial for the human body and provides reliable protection for the heart.

5. Reduces inflammatory processes in the body.

   The polyphenols in walnuts help fight oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins deserves special attention. Beneficial bacteria in the gut convert ellagitannins into compounds called urolithins, which have been found to protect against inflammation. And coupled with omega-3, magnesium and the amino acid arginine, walnuts significantly reduce inflammation in the body.

6. Prevention of cancer.

   As noted earlier, walnuts are rich in polyphenolic ellagitannins, which are converted into urolithin by our intestinal bacteria. Urolithins have anti-inflammatory properties, which may be one of the ways walnuts protect against colon cancer. Moreover, urolithins have hormone-like properties that allow them to block hormonal receptors in your body. Thanks to this property, the risk of hormonal cancer, especially breast cancer and prostate cancer (in women and men, respectively), is reduced. Including walnuts in the diet reduces the risk of these types of cancer [10].

   Read more: walnuts help fight cancer!.

7. Strengthens bones and joints.

   Walnuts contain in their biological composition a number of anti-inflammatory substances that help prevent obesity, lose excess weight and restore bone health.

8. Improves sleep.

   This product contains melatonin available to the body - the main regulator of sleep, the body's adjustment to dark and light times of the day, daily rhythm and other vital processes.

9. Help with diabetes.

   Thanks to fatty acids and vitamin E, walnuts are an excellent prevention of type 2 diabetes. The study involved 100 people with type 2 diabetes. The control group was given 1 tablespoon of cold-pressed walnut oil every day for 3 months (while continuing with regular diabetes medications and a balanced diet). As a result, it was possible to reduce fasting blood sugar levels by 8% compared to the placebo group [11].

10. Benefits for the cardiovascular system.

    Walnuts increase vascular reactivity, due to which blood vessels easily and quickly adapt to changes in the environment. In addition, walnuts restore the correct composition of the blood, and a sufficient amount of nutrients, anti-inflammatory substances and antioxidants ensure the flexibility of the walls of blood vessels. By including walnuts in the daily menu in the amount of 30-50 grams, you can significantly increase the stability of the cardiovascular system and its flexibility [12].

11. Improves intestinal function.

    Walnuts normalize microflora and eliminate dysbacteriosis. A study was conducted involving 194 healthy people. They ate 43 grams of walnuts every day for 8 weeks and had an increase in beneficial bacteria in their gut compared to not eating walnuts [13].

12. Reduces blood pressure.

    Some studies show that eating walnuts may help lower blood pressure. At the same time, other studies have refuted this effect. Thanks to large-scale studies involving 7,500 adults, it was possible to confirm the positive effect of walnuts on blood pressure. Thanks to omega-3 acids, not only blood pressure improves, but also overall cardiovascular function. Despite the fact that the pressure has decreased slightly, walnuts are still worth including in your diet! [14].

Benefits for women

Helps control weight.

Metabolic syndrome includes a number of problems that accumulate in the body: high blood pressure, excess fat and cholesterol in the blood, obesity. Eating four walnuts daily for two to three months helps reduce metabolic syndrome.

This is how a study was conducted on 10 obese people. Every day they were given a smoothie to drink, in which 48 g of walnuts were mixed. After just 5 days, appetite and hunger decreased compared to placebo. Moreover, in both groups the smoothie had the same calorie content, but nuts were present only in the control group [15].

Moreover, participants became more resistant to temptations such as sugary desserts and French fries.

Protects against age-related diseases.

Women aged 50 and older who consume at least two servings of walnuts per week are more likely to be free of age-related diseases compared to those who do not consume them, according to a new study.

Benefits for men

Increases potency.

Thanks to its rich composition, such a nutritious product is incredibly useful for all men. It can be used as a unique healing agent to treat a wide variety of health problems. It has been proven that not only zinc, but also calcium and magnesium contained in walnuts are of particular value for all men. They help increase the synthesis of male sex hormone. Testosterone levels provide a high level of potency. Essential oils, fiber and tannins instantly restore physical strength after overwork.

A study was conducted in which 117 healthy young men took part. They included 75 g of walnuts in their daily diet. After 3 months, they had improved sperm viability and motility compared to men who did not eat nuts [16].

Walnuts increase a man’s sexual strength, normalize the development of male genital organs and even increase sperm production. You need to eat about 10-15 nuts per day to be a healthy and full-fledged man.

Recipe with figs, prunes, raisins and dates

. Even in the old days, walnuts were the basis for the preparation of products that increased sexual strength in men. For example, you could prepare the following: dry figs or prunes, seedless raisins and dates - all three ingredients, 100 grams each. If desired, you can add the juice of 1 lemon. You need to take 300 grams of walnut kernels. All these ingredients should be crushed and mixed. The finished mixture is stored in the refrigerator. You need to take the medicine in the morning and evening, 1 tablespoon. But you can also take 2 tablespoons at once to enhance the effect.

We also recommend looking at other recipes: what is the tastiest and healthiest way to eat walnuts?

For children

A child's body cannot do without fatty acids. In addition to them, walnuts contain healthy protein. It is in this unique product that a certain balance of minerals and vitamins is visible. That is why these nuts are not contraindicated even for overweight children.

If a child eats walnuts from childhood, this means that he will have full mental development and good emotional and physical well-being.

Walnuts can be introduced into food for children starting from two years of age in crushed form.

During pregnancy

The expectant mother's diet should include a special complex of vitamins and minerals. Walnuts have a huge impact on the full development of the fetus, saturating the mother’s body with the necessary supply of microelements and omega-3.

If you do not use them in uncontrolled quantities, they will bring nothing but good. The optimal norm during pregnancy is 2–3 nuts per day.

When breastfeeding

Thanks to the intake of walnuts during breastfeeding, mother's milk becomes richer and healthier. In addition, it acquires a special sweetish taste. Milk is enriched with beneficial microelements, due to which the child’s body is naturally strengthened.

Nursing mothers are recommended to eat no more than two walnut kernels per day.

Composition, calorie content and glycemic index

The beneficial properties of walnut fruits lie in their composition and high energy value: 650 – 670 kcal per 100 grams of product. Their high protein content and healthy fats make them an important part of the daily diet of vegetarians and athletes.

The low content of slow carbohydrates and the low glycemic index of the kernels (only 15 units) help the nuts to be easily digested and do not provoke sudden spikes in sugar. This allows diabetics and people on a keto (low-carb) diet to eat them. When consumed in moderation, they fill the body with energy and vigor (no more than 5-7 nuts per day).

The kernels have the following composition:

• proteins – 20%;
• fats – 60-75%;
• carbohydrates – 7-8%;
• vitamins of group B (B1, B5, B6, B9), C, E, H, PP
• trace elements potassium, silicon, magnesium, iron, fluorine, zinc, manganese, cobalt, copper;
• Omega-3 and Omega-6 fatty acids;
• alpha-linoleic acid.

Thanks to this set of useful substances:

• ensures normal functioning of the nervous and cardiovascular systems;
• the immune system is strengthened, the body’s resistance to viral diseases increases;
• intestinal function, skin, hair and teeth condition improves;
• bone fragility decreases;
• Sexual function is activated.

The leaves, peel, and partitions also have healing properties. They contain elements such as:

• carotene;
• juglone;
• phytic and caffeic acids;
• coumarin;
• iodine;
• tannins;
• vitamins and microelements, as in fruits.

Therefore, the remaining elements of the nut are used in the treatment of a number of diseases and injuries:

1. Skin diseases (eczema, acne, acne, urticaria).
2. Tightening abrasions (the bactericidal properties of the juice from the leaves are used).
3. Thyroid dysfunction (a special infusion of leaves and partitions enriches the body with iodine).
4. Restoring normal blood pressure levels (the use of leaves improves blood circulation and removal of excess fluid).
5. Diabetes mellitus of the 2nd degree (infusion of leaves helps to better absorb glucose).

How many walnuts should you eat per day?

Since nuts are high-calorie foods, it is important to eat them in moderation. When walnuts are included in the nutritional diet, the daily volume of food consumed should not increase. Thus, they try to replace those foods that contain saturated fats (for example, meat and cheese) in the menu with nuts.

To maintain your health at the proper level, it is enough to consume 30 g of walnuts per day - this is 5-7 full kernels or 10-14 halves.

50 grams of walnuts per day is the permissible maximum for their consumption, equal to approximately 7-10 whole nuts or 14-20 halves.

Tips for eating walnuts:

• Walnuts can easily replace meat in pasta dishes or salads;
• Nuts are great for snacking and provide much more benefits than chips or cookies;
• Instead of scrambled eggs or bacon in the morning, it is useful to eat walnuts; they go well with oatmeal or porridge.
• Walnuts make a great substitute for pepperoni on pizza, or both products can be used in tandem.

The thin skin of the walnut (it covers the pulp itself that we eat) contains about 90% phenols, including basic phenolic acids, flavonoids and tannins. For this reason, you should not remove this richest part of the nut, even if it has a slight bitter taste.

Interesting: The benefits of walnut tincture - 4 recipes

Daily intake and rules of use

To maintain health, longevity and a beautiful figure, it is recommended to eat 7 walnuts every day. In order for them to be digested well, they must be chewed thoroughly.

Strengthening the body with walnuts

It is useful to use the following composition: mix one glass of chopped walnuts, raisins and dried apricots, add one lemon minced through a meat grinder and 300 g of honey. This delicacy should be eaten 1 tablespoon 3 times a day before meals. It has a general strengthening effect, strengthens the immune system and energizes.

Antiparasitic colon cleansing

To expel parasites from the body, it is recommended to consume walnuts for 3 days according to the following scheme:

• 6 nucleoli - in the morning half an hour before breakfast;
• 5 - before lunch;
• 4 - before dinner.

People were treated according to this scheme many centuries ago. The recipe remains relevant today, which confirms its effectiveness.

How to choose good nuts?

Walnuts with light skins are more valuable than those with dark skins. This is worth considering when planning to purchase shelled nuts. If you take nuts in the shell, you should give your choice to those specimens that seem heavier than their size. The shell must be free of stains, punctures or cracks, otherwise the nut has long been overcome by pests and is far from safe to eat.

Never take old nuts from the counter, choose the freshest possible product. It makes absolutely no difference whether you buy walnuts in packages or in bulk, as long as they do not look wrinkled or rubbery. If possible, make sure that the nuts do not have a rancid odor, because a stale product will only bring harm to your health instead of benefit.

Video about what external signs you need to choose nuts by, and what to look for when you open them:

Storing walnuts

The high content of polyunsaturated fats causes walnuts to spoil quickly. To preserve them for as long as possible, you need to use airtight containers, which are best placed in the refrigerator. In this form, the nuts will remain suitable for consumption for six months. If you use a freezer to store nuts in their shells, their shelf life will last up to 12 months. The general recommendation for storing walnuts is to store them in a dry, cool place, away from light.

Interesting: Beneficial properties of walnut oil

Harm and contraindications

1. Excessive consumption of walnut kernels causes inflammation and irritation of the tonsils, an unpleasant rash may appear in the mouth, and spasms often form in the blood vessels of the brain.
2. It is no secret that such a product saturated with fats and proteins is quite allergic.
3. Walnuts should be consumed in certain doses so as not to provoke diathesis, urticaria or stomatitis.
4. It is also noted that walnuts aggravate colitis, psoriasis and eczema.
5. And for overweight people, it is better not to eat walnuts at all, since the nut is very high in calories. For people who have diseases such as neurodermatitis, psoriasis and eczema, the nut will only bring harm, but no benefit.

People who are prone to obesity are not recommended to consume more than 30 grams of this product per day due to its high calorie content.

What is the tastiest and healthiest way to eat walnuts?

Everyone probably knows that this nut itself is incredibly healthy. And if you combine walnuts with fragrant honey, you will get an effective cure for an annoying cough.

Recipe with honey.

To do this, take 100 grams of nuts and 50 grams of liquid honey, mix in a jar, and consume 1 teaspoon before meals.

This unique remedy can be called an excellent prevention against seasonal colds. Nutritious walnuts acquire new miraculous properties when combined with honey.

Video recipe:

You can use any honey, depending on your taste. Preferably liquid, so it will be easier for you to pour the nuts.

Honey + walnuts + lemon.

This combination helps strengthen the body and heart muscle, and will also help prevent colds. We offer you a particularly effective recipe: 300 grams of walnuts, 300 grams of honey, 1 lemon, 100 grams of raisins, 100 grams of dates and 100 grams of dried apricots. Lemon must be used with the peel.

All ingredients must be ground in a blender or meat grinder and mixed thoroughly. This mixture should be stored in the refrigerator.

The best recipe for brain nutrition

This is a special healing recipe from Vitaly Ostrovsky, using walnuts, black cumin seeds, chia seeds, stevia (instead of sugar), and cocoa powder.

Video recipe:

Delicious salad of beets, apples and walnuts

A simple but very tasty and healthy salad with sour cream. Simply and easily. Bon appetit!

Video recipe:

Benefits for women's health

Taking walnuts helps:

• improve skin condition, its elasticity, prevent the appearance of signs of aging;
• improves the quality and structure of hair, it becomes less brittle;
• normalizes hormonal levels;
• can reduce pain during menstruation and even affect the restoration of the cycle;
• promotes weight normalization;
• reduces the risk of mastopathy and breast cancer.

When losing weight

You cannot lose weight with walnuts alone. Nuts contain substances necessary for a woman’s complete nutrition, but the daily allowance cannot be exceeded. A fasting “nut” day will not bring benefits to the body. Have you been prescribed a strict diet? Then walnuts should be completely excluded from the diet.

Physical activity and proper nutrition using walnuts will help you lose weight. Containing vegetable protein, it accelerates the process of replacing fat mass with muscle mass and reduces fatigue when performing sports exercises. Walnuts will help reduce the calorie content of salads and main courses, as they are an ideal substitute for butter.

Proteins and fiber contained in fruits satisfy hunger, so fruits are an excellent snack and will help you “hold on” until your main meal. They should be taken in the morning, not on an empty stomach, or before lunch, so that the body has time to expend the energy received during meals.

For women over 30 years old

Nutritionists write about the benefits of walnuts for women after 30 years of age in connection with the hormonal changes that occur at this age. Hormonal imbalance can lead to diseases of the mammary glands and even oncology. The solution to the problem is tincture of walnut partitions.

• they need to be filled with alcohol or vodka (2 to 1);
• store the mixture in a cool, dark place for 3 weeks;
• take 20 drops on an empty stomach, diluting with water. Hormonal levels will improve in a month.

Vitamins of groups B and C, contained in nut kernels, slow down the aging process, groups A and E strengthen and protect the body from harmful environmental influences.

Features of use in cosmetology

Vitamin E is one of the main reasons for using nuts in cosmetology. Creams, shampoos, cleansing and nourishing tonics, and lotions are created based on the fruits, shells, partitions and leaves of the walnut tree. Such cosmetics refresh and nourish the skin, treat irritations, and eliminate oily shine. Walnut oil is used in the treatment and prevention of inflammation and fungal diseases.

Face and skin masks

In the production of masks, all parts of the walnut and walnut tree are used: leaves and bark in crushed form. They contain active biological elements that heal the skin.

Revitalizing mask recipe:

• 1 tablespoon of kernels;
• 2 tablespoons of nourishing oil;
• mix, apply to face for 15 minutes, rinse with warm water. Apply once a week. The result is that the skin will become even, fresh and radiant.

Mask for women with dry skin:

-100 grams of crushed kernels;

-1 liter of vegetable oil;

-mix, place in a dark place in a sealed container for two weeks.

Apply for 20 minutes, rinse with warm water. After several uses, facial skin will become moisturized and elastic.

You can also prepare a hand mask at home. Mix the powder of one kernel with a teaspoon of butter, add 1 yolk and 1 teaspoon of honey, apply to your hands for 20 minutes, rinse with warm water. The mask will return softness and tenderness to the skin.

Hair Recipes

For hair growth and strengthening, the best vitamin is B7, which is also found in walnuts. To stop hair falling out, become shiny and strong, it is enough to eat 40 grams of fruits a day. Using a rinse aid will seal the result. You can prepare it yourself.

• take 2 tablespoons of chopped leaves;
• add 1 liter of water, bring to a boil, cool, filter;
• Before use, dilute with warm water 1 to 1.