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The benefits of walnuts

Published in: Food
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  1. 1. WALNUTS Honza and Jáchym, tercie
  2. 2. Name The word walnut comes from Old English walhhnutu, from Proto-Germanic walhaz (“Celt, Roman, foreigner”) (whence Walloon, Welsh) + hnuts (whence nut). Cognate with Dutch walnoot, German Walnuss, Swedish valnöt. It’s comparable with more recent term Welsh onion, which also uses Welsh to mean “foreign”. Here in this chart you can see the word WALNUT in the project languages. Source:
  3. 3. History The point of origin for the Persian walnut (Juglans regia) lies in central Asia, where the tree grows in a wild and semi-cultivated state. In pre-historic times, it spread to western China, the Caucasus, Persia, and Europe. Walnuts were likely an important food gathered by early humans. The last glacial epoch greatly restricted the extent of Persian walnuts in western Europe, but archaeologists have found their remains in southern France dating to 17,000 thousand years ago.
  4. 4. What it contains Walnuts are a nutrient-dense food: 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber (table). In a 100 gram serving, walnuts provide 654 calories and rich content (more than 19% of the Daily Value or DV) of several dietary minerals, particularly manganese at 163% DV, and B vitamins (table). While English walnuts are the most commonly consumed, their nutrient density and profile are generally similar to those of black walnuts. Unlike most nuts that are high in monounsaturated fatty acids, walnut oil is composed largely of polyunsaturated fatty acids (72% of total fats), particularly alpha-linolenic acid (14%) and linoleic acid (58%), although it does contain oleic acid as 13% of total fats. Source:
  5. 5. Health benefits Research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Some phytonutrients found in walnuts—for example, the quinone juglone—are found in virtually no other commonly-eaten foods. Other phytonutrients—like the tannin tellimagrandin or the flavonol morin—are also rare and valuable as antioxidants and anti-inflammatory nutrients. These anti- inflammatory and antioxidant phytonutrients also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in relationship to walnut consumption. Source:
  6. 6. Other health benefits - Helps weight loss - Induces sleep - Great for your hair - Prevents heart disease - Prevents diabetes - Makes your skin glow - Can keep dementia at bay - Prevents pancreatic cancer - Helps you live longer - Reduces breast cancer - Can fight stress 13-health-benefits-of-this-awesome-nut/
  7. 7. Recommendations It is recommended for an average adult to eat approximately 35,4 grams of walnuts per day to get all the health benefits that come from consuming the food. Source:
  8. 8. Incorporation into diet - Just a quarter cup serving of walnuts daily provides almost 100 percent of the total recommended omega-3 fatty acid intake and contains just 163 calories. Just a one-ounce serving has more omega-3s than a 4 oz piece of salmon. - In fact, 30 grams of walnuts contains 2.5 grams of omega 3 fats, 4 grams of protein and 2 grams of fibre that help provide satiety.
  9. 9. Other interesting facts - Walnuts are the oldest known tree food. - The Greeks called walnuts karyon, meaning “HEAD”, because the shell resembles a human skull and the walnut kernel itself looks like a brain. - Walnuts are harvested only once a year. - The consumption of walnuts may reduce the risk of prostate and breast cancer. Source: